CROSSFIT
Bench Press
8(L) 5(M) 3(MH) 3(H)
“JT”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
_________________________
STRONGFIT
Cycle 2/Week 2
Bench Press
5(L) 5(M) 5(MH) 5(H)
*follow each set with 15 band pull apart.
3 rounds:
No rest between exercises.
8-12 Incline Dumbbell Press
8 Tempo Dumbbell Fly (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
Alternate rounds with a partner:
8-7-6-5-4-3-2-1
EZ Bar Overhead Triceps Extension
EZ Bar Biceps Curl
(don’t set the bar down)
3 rounds for total reps:
AMRAP Toes to Bar
AMRAP Ab Wheel
(alternate rounds with a partner)
__________________________
COMPETITOR
3 rounds for quality:
12 DB Overhead Walking Lunge (total – 6 each arm)
9 Banded Crunch
6 DB Hang Cluster (3 each arm)
For time:
75 Air Squat
25 Push-up
50 Wall Ball 30/20
25 Push-up
75 Air Squat
(rest 3:00)
50 Air Squat
15 Push-up
30 Wall Ball
15 Push-up
50 Air Squat
3-Position Snatch (AK, BK, Floating)
70% 2(1+1+1)
75% 2(1+1+1)
80% 1+1+1
Back Squat
80% 3×3
5 rounds:
500m Row
50 Double Under
_________________________
WEIGHTLIFTING
Testing Saturday
Snatch
70% 2×2
75% 1×1
80% 3×1
Clean & Jerk
70% 2×2
75% 1×1
80% 2×1
Front Squat
70% 2×2
75% 1×1
80% 1×1
__________________________
POWERBUILDING
Cycle 5/Week 1
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 1×5
Pause Bench Press
65% 1×1
70% 1×1
75% 1×1
Sling Shot
95% 2×1
Seated Row
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
Face Pull
4×15 (M)
“One of the greatest pains to human nature is the pain of a new idea.”
~Walter Bagehot
