CROSSFIT
Tempo Bench Press (:04 ecc)
6(L) 6(M) 6(MH) 6(H)
“Helen All at Once”
For time:
1200m Run
63 Kettlebell Swing 53/35
36 Pull-up
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STRONGFIT
Cycle 2/Week 2
Tempo Bench Press (:04 ecc)
6(L) 6(M) 6(MH) 6(H)
Floor Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Cross Bench Pullover
8(L) 8(M) 8(MH) 8(H)
AMRAP12:00
3-6-9-12-15…..
Ring Row
Calorie Row
Push-up
Calorie Ski Erg
100 Band Triceps Pushdown
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COMPETITOR
3 rounds for quality:
6 Single-Arm DB Snatch (each arm)
5 DB Overhead Lunge (each arm)
4 Single-Arm DB Thruster (each arm)
Snatch Push Press + Pause Overhead Squat
3+2(L), 2+2(M), 2+1(MH), 1+1(H)
3 Position Snatch (High Hang, AK, Floor)
55% 1×1
60% 1×1
65% 1×1
70% 1×1
75% 1×1
Pause Front Squat (:02 pause at bottom)
65% 1×3
70% 2×3
75% 3×3
5 rounds (round starts every 4:00)
30/24 Calorie Assault Bike
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 3-3-3-3-3
(movement is the priority)
At a moderate load:
Power Snatch 3-3-3-3-3
(movement is the priority)
Back Squat
50% 1×8
55% 1×8
60% 1×8
3 rounds:
12 Leg Extension
12 Hamstring Curl
3 rounds:
15 Weighted Sit-up
15 Weighted Back Extension
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POWERBUILDING
Cycle 2/Week 3
Bench Press
50% 1×15
60% 1×12
70% 1×10
Pec Deck
4×12 (M)
Chest Press
4×12 (M)
3 rounds:
Ring Push-up (pick reps)
10 Alt. Arm Dumbbell Curl
(alternate rounds with a partner)
4 rounds:
12 EZ Bar Overhead Triceps Extension (M)
12 EZ Bar Biceps Curl
(alternate rounds with a partner)
“Growth demands a temporary surrender of security.”
~Gail Sheehy
