CROSSFIT
Thruster
5(L) 5(M) 5(MH) 5(H)
3 rounds for total reps:
1:00 Hang Power Clean 95/65
1:00 Calorie Assault Bike
1:00 Burpee Over the Bar
1:00 Wall Ball 20/14
1:00 Calorie Ski
1:00 Rest
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lying Side Adduction
12 Seated Arc Raise
12 Single-Arm Pullover
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Incline Press
10(L) 10(M) 10(MH) 10(H)
Dumbbell Fly
4×12 (M)
Linear T-Bar Row
10(L) 10(M) 10(MH) 10(H)
Wide Grip Pulldown
12(L) 12(M) 12(MH) 12(H)
Rear Delt Fly
4×15 (M)
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COMPETITOR
2 rounds:
500/400m Bike
12 Fire Hydrants (each leg)
8 Reverse Lunges (each leg)
Snatch Pull + Snatch + Hang Snatch
60% 4(2+1+1)
Front Squat
65% 4×6
3 sets:
10 Leg Press
15 Prone Hamstring Curl
3 rounds for total reps:
1:00 Hang Power Clean 95/65
1:00 Calorie Assault Bike
1:00 Burpee Over the Bar
1:00 Wall Ball 20/14
1:00 Calorie Ski
1:00 Rest
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WEIGHTLIFTING
TESTING SATURDAY
Snatch
70% 2×2
75% 1×1
80% 3×1
85% 2×1
Clean & Jerk
70% 1×2
75% 1×1
80% 2×1
85% 1×1
Back Squat
70% 1×3
75% 1×2
80% 2×1
85% 1×1
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POWERBUILDING
Cycle 1/Week 3
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×8
Dumbbell Incline Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Fly
10(L) 10(M) 10(MH) 10(H)
Incline Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
Preacher Curl
12(L) 10(M) 8(MH) 6(H)
(increase weight of final set weekly)
Single-Arm Multi Biceps
2x AMRAP
“Genius is the ability to put into effect what is on your mind.”
~F. Scott Fitzgerald
