CROSSFIT
Snatch
2(L) 2(M) 2(MH) 2(H)
3 rounds for time:
500/400m Row
21 Box Jump 24/20
15 Handstand Push-up
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STRONGFIT
Week 1
2 rounds: (very light)
12 Supine Scaption (snow angel. facing up)
12 Prone Scaption (snow angel. facing down)
12 Dumbbelln External Rotation. (elbow on knee)
Bench Press
12(L) 10(M) 8(MH) 6(H)
Standing Overhead Press
12(L) 10(M) 8(MH) 6(H)
Cable Fly (high pulley)
3×15 (M)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
3 rounds:
15 Lateral Raise
15 Triceps Pushdown
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COMPETITOR
2 rounds:
1:00 Bike
20 TKE (each leg)
10 DB Thruster (light)
Snatch
70% 4×3
Snatch Pull + Snatch High Pull
90% 3(3+1)
1.5 Front Squat
60% 2×5
65% 3×3
7 rounds for time:
7 Toes to Bar
7 Thruster 95/65
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WEIGHTLIFTING
Muscle Snatch
3-3-3-3-3
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Back Squat
80% 1×3
85% 1×2
90% 2×1
Decline Sit-up
2 sets (pick reps)
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POWERBUILDING
TESTING NEXT WEEK
Bench Press
2 sets of 2 at 100%
Single-Arm Row
3×10(M)
Wide Pulldown
3×10(M)
Incline Dumbbell Curl
3×10(M)
3 rounds:
15 Face Pull
15 Triceps Pushdown
“Take time to deliberate; but when the time for action arrives, stop thinking and go in.”
~Andrew Jackson
