CROSSFIT
Strict Press
4×10 (MH)
For time:
21 Clean & Jerk 115/75
9 Burpee Over the Bar
400m Run
15 Clean & Jerk
15 Burpee Over the Bar
400m Run
9 Clean & Jerk
21 Burpee Over the Bar
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STRONGFIT
Week 1
2 rounds: (light)
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
3 rounds:
No rest between exercises.
8-12 Dumbbell Bench Press
8-12 Dumbbell Pullover
8-12 Dumbbell Incline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Gorilla Row
8-12 Dumbbell Fly
8-12 Dumbbell Incline Row
(alternate rounds with a partner)
7 rounds:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
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COMPETITOR
Power Snatch (high) + Power Snatch (low) + Snatch
70% 3(1+1+1)
75% 2(1+1+1)
80% 1+1+1
(% based off power snatch)
Snatch Pull (SLOW & CONTROLLED)
95% 2×3
100% 3×2
Front Squat (:03 eccentric / :01 pause)
7-7-7-7
3 sets:
15 Hip Thrust
20 Leg Extension
For time:
21-15-9 Calorie Assault Bike
15-12-9 Clean & Jerk 95/65
(rest 5:00)
21-15-9 Calorie Assault Bike
12-9-6 Clean & Jerk 135/95
(rest 5:00)
21-15-9 Calorie Assault Bike
9-6-3 Clean & Jerk 185/125
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WEIGHTLIFTING
Testing this Saturday
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 1×2
75% 2×1
80% 3×1
Back Squat
70% 1×3
75% 1×2
80% 3×1
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POWERBUILDING
Cycle 1/Week 7
Bench Press
90% 4×4
Single-Arm Seated Row
6(L) 6(M) 6(MH) 6(H)
Single-Arm Low Row
6(L) 6(M) 6(MH) 6(H)
Alt Arm Standing DB Curl
8(L) 8(MH) 8(MH) 8(H)
H-Raise
3×15 (M)
“You can’t teach passion. You can teach everything else.”
~Lee Trevino
