CROSSFIT
AMRAP 25:00
1 Mile Run
-then in the remaining time-
AMRAP of “Cindy”
5 Pull-up
10 Push-up
15 Air Squat
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STRONGFIT
Week 2
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row
Bench Press
8(L) 6(M) 4(H) 10(MH)
Seated Row
10(L) 8(M) 6(H) 12(MH)
Decline Chest Press
10(L) 8(M) 6(H) 12(MH)
Neutral Grip Pulldown
10(L) 8(M) 6(H) 12(MH)
5 rounds for total calories:
:30 Assault Bike
:30 Rest
:30 Ski Erg
:30 Rest
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COMPETITOR
Snatch Push Press + Snatch Balance
5+2 (L), 4+2 (M), 3+1 (MH)
Power Snatch + Floating Snatch
65% 1+1
70% 1+1
75% 1+1
80% 1+1
85% 1+1
*% based on Power Snatch 1RM
Snatch Deadlift
95% 4×4
*% based on Snatch 1RM
AMRAP 30:00
2 Mile Run
-in the remaining time-
AMRAP of “Strict C2B Cindy”
5 Strict C2B Pull-ups
10 Push-ups
15 Air Squats
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 4×4
Snatch Pull
85% 4×4
Back Squat
35% 1×8
50% 1×5
55% 1×3
65% 2×8
2 rounds:
20 Reverse Hyper
:30 Weighted Plank Hold
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POWERBUILDING
Cycle 3/Week 2
Bench Press
80-85% 5×1
70-75% 5×5
(if all reps are good increase weight next week)
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Dumbbell Incline Press
8(L) 8(M) 8(H)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
3 rounds:
8 Hammer Curl
8 Tate Press
8 Dumbbell Curl
8 Dumbbell Skull Crusher
(alternate rounds with a partner)
“Patience is necessary, and one cannot reap immediately where one has sown.”
~Soren Kierkegaard
