CROSSFIT
Snatch
3(L) 3(M) 3(MH) 3(H)
5 rounds for time:
8 Devil Press 2×35/25
400m Run
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STRONGFIT
Week 2
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 H-Raise
Bench Press
6(L) 6(M) 6(MH) 6(H)
(increase weight of final set weekly)
Incline Dumbbell Row (two hands)
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
EZ Bar Pullover & Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
EZ Bar Biceps Curl
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set by weekly)
Row
250m Slow
(rest 1:00)
250m Medium
(rest 1:00)
250m Fast
(rest 1:00)
250m All Out
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COMPETITOR
2 rounds:
1:00 Bike
20 TKE (each leg)
10 DB Thruster (light)
Muscle Snatch + Drop Snatch
2+1(L) 2+1(M) 2+1(MH) 2+1(H)
Power Snatch + Snatch
75% 2(2+1)
80% 3(1+1)
Front Squat
70% 1×5
75% 2×4
80% 3×3
5 rounds for time:
8 Devil Press 2×50/35
400m Run
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WEIGHTLIFTING
Muscle Snatch
3-3-3-3-3
Snatch
70% 1×3
75% 2×1
80% 2×3
Back Squat
80% 3×5
Decline Sit-up
2 sets (pick reps)
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POWERBUILDING
Bench Press
90% 4 sets of 4
Single-Arm Row
8(L) 8(M) 8(MH) 8(H)
Wide Pulldown
10(L) 10(M) 10(MH) 10(H)
Incline Dumbbell Curl
3×12 (M)
3 rounds:
15 Face Pull
15 Triceps Pushdown
“Valor is stability, not of legs and arms, but of courage and the soul.”
~Michel de Montaigne
