CROSSFIT
Snatch
3(L) 3(M) 3(MH) 3(H)
20 rounds for time:
4 Double DB Snatch 35/25
5 Push-up
6 Wall Ball 20/14
_____________________
STRONGFIT
Week 2
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
10(L) 8(M) 6(MH) 4(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
____________________
COMPETITOR
2 rounds:
1:00 Bike
20 TKE (each leg)
10 DB Thruster (light)
Snatch
70% 2×4
75% 3×3
Snatch Pull + Snatch High Pull
95% 3(3+1)
1.5 Front Squat
65% 2×5
70% 3×3
20 rounds for time:
2 Bar Muscle-up
4 Double DB Snatch 35/25
6 Wall Ball 20/14
_____________________
WEIGHTLIFTING
Muscle Snatch
3-3-3-3-3
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1.2.3
Back Squat
70% 1×3
80% 1×2
90% 2×2
Decline Sit-up
2 sets (pick reps)
____________________
POWERBUILDING
Testing
Bench Press
1RM
Linear T-Bar Row
10(L) 10(M) 10(MH) 10(H)
Pullover
10(L) 10(M) 10(MH) 10(H)
Preacher Curl
10(L) 10(M) 10(MH) 10(H)
“There will come a time when you believe everything is finished. Yet that will be the beginning.”
~Louis L’Amour
