CROSSFIT
Front Squat
4(L) 4(M) 4(MH) 2×4(H)
AMRAP 20:00
5 Power Clean 115/75
10 Toes to Bar
15 Wall Ball 20/14
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STRONGFIT
Week 2
3 rounds: (very light)
15 Prone Incline Front Raise
15 Prone Incline Rear Delt Fly
15 Incline Dumbbell Fly (pec)
AMRAP 10:00 (spot partner while you rest)
10 Bench Press
10 Calorie Row
(alternate rounds with a partner)
AMRAP 10:00
10 Lat Pulldown
10 Assault Bike
(alternate rounds with a partner)
AMRAP 10:00
15 Face Pull
15 Triceps Extension
15 Biceps Curl
15 Push-up
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
200m Ski
5 Muscle Snatch (empty bar)
10 Overhead Squat (empty bar)
Muscle Snatch
5(L) 4(M) 3(MH) 2(H)
Power Snatch
65% 1×4
70% 2×2
75% 2.3.2
Back Squat
80% 3×5
60% AMRAP
AMRAP 20:00
5 Power Clean 135/95
10 Toes to Bar
15 Wall Ball 20/14
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WEIGHTLIFTING
At a moderate Load:
Muscle Snatch
5×3
At a moderate Load:
Hang Snatch High Pull
4×4
Power Snatch + Drop Snatch
5(2+2)
Back Squat
65% 5×5
Decline Sit-up
2 sets (pick reps)
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POWERBUILDING
Bench Press
80% 6 sets of 5
Single-Arm Row
8(L) 8(M) 8(MH) 8(H)
Wide Pulldown
10(L) 10(M) 10(MH) 10(H)
Incline Dumbbell Curl
4×12 (M)
4 rounds:
15 Face Pull
15 Triceps Pushdown
“A loving heart is the truest wisdom.”
~Charles Dickens
