CROSSFIT
Dumbbell Bench Press
10(L) 10(M) 10(MH) 10(H)
AMRAP 10:00
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
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STRONGFIT
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Seated Row
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Machine Dip
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Pullover
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Pec Deck
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Rear Delt Fly
(use a weight that you can do 12-15 reps with)
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COMPETITOR
2 rounds for quality:
1:30 Jump Rope (single under, double under, crossover)
15 Banded Push-up
10 Band Internal Rotation (each arm)
15 Banded Straight Arm Pulldown
10 Band External Rotation (each arm)
Incline Bench Press 6-6-6-6
(rest 2:00 between sets)
Push Press 4-4-4-4-4-4
(rest 2:00 between sets)
3 rounds:
10 DB Arnold Press
15 Overhead Triceps Extension
Max Reps Strict Bar Dips
(alt. rounds with partner)
For time:
40/32 Calorie Assault Bike
60/48 Calorie Row
40/32 Calorie Assault Bike
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WEIGHTLIFTING
Meet Saturday, April 15th
Snatch
70% 2×2
75% 1×1
80% 3×1
Clean & Jerk
70% 1×2
75% 2×1
80% 2×1
Front Squat
80% 2×2
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POWERBUILDING
Cycle 2/Week 1
Tempo Bench Press (:04 ecc)
35% 1×8
40% 1×8
45% 1×8
55% 1×8
Feet Up Bench Press
8(M) 8(MH)
Tempo Dumbbell Fly
8(L) 8(M) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(H)
Machine Biceps Curl
12(L) 10(M) 8(H)
Face Pull
3×15 (M)
“The only possible effect one can have on the world is through unpopular ideas.”
~Vivienne Westwood
