CROSSFIT
Incline Bench Press
12(L) 10(M) 8(MH) 6(H)
AMRAP 20:00
200m Run
10 Burpee Box Jump Over 24/20
20 DB Snatch 50/35 (alt. arms)
30 Double Under
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STRONGFIT
4 rounds:
5 Close Grip Bench Press + 5 Bench Press
(make consistent increases)
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(H)
3 rounds:
No rest between exercises:
8-12 Decline Chest Press
8-12 Low Row
(alternate rounds witha partner)
Tempo Rear Delt Fly (:04 ecc)
8(L) 8(M) 8(H)
3 rounds:
No rest between exercises:
8-12 Biceps Curl
8-12 Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
15 Banded Straight Arm Pulldown
10 Side to Side Toes to Bar (total)
:30 Hollow Flutter Kick
8 Bulgarian Split Squat (each leg)
4-Position Snatch (Hip, AK, BK, Floor)
50% 3(1+1+1+1)
Every 1:00 for 5:00
1 Snatch at 70%
Tempo Snatch Deadlift (:05 concentric) + Snatch Pull
90% 3(1+2)
Back Squat
50% 1×7
60% 1×5
70% 2×3
3 rounds:
1000m Row
(2:1 work:rest – rest half as long as you work)
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WEIGHTLIFTING
Snatch
70% 2×3
75% 3×2
Deficit Snatch Pull
90% 4×3
Back Squat
70% 2×3
75% 2×3
Reverse Hyper
2×20 (M)
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Cycle 4/Week 2
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
85% 1×5
Pause Bench Press
80% 2×1
Sling Shot Bench Press
85% 1×1
90% 1×1
95% 1×1
Seated Row
8(L) 8(M) 8(MH) 8(H)
Pullover
6(L) 6(M) 6(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
“There is no better high than discovery.”
~E. O. Wilson
