CROSSFIT
Snatch
Every 1:00 for 10:00
1 Snatch
(increase 10/5lbs each round)
For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Handstand Push-up
*200m Run before each round
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STRONGFIT
Week 1
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:
1:00 Bike
20 TKE (each leg)
10 DB Thruster (light)
Snatch
80% 2×2
85% 1.2.1
Snatch Pull + Snatch High Pull
105% 3(3+1)
1.5 Front Squat
75% 2×5
80% 3×3
For time:
30 Deadlift 225/155
60 Burpee Over the Bar
90 Wall Ball 20/14
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×2
80% 3×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 1×3
80% 3×3
Decline Sit-up
3 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 2
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 2×8
Dumbbell Incline Press
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
Dumbbell Fly
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
Incline Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
Preacher Curl
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
Single-Arm Multi Biceps
2x AMRAP
“Science is the knowledge of consequences, and dependence of one fact upon another.”
~Thomas Hobbes
