CROSSFIT
For load:
Every 1:00 for 10:00
Odd min: Weighted Pull-up
Even min: Weighted Dip
(unbroken)
AMRAP 12:00
3 Wall Walk
15 DB Snatch 50/35
30 Double Under
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STRONGFIT
Cycle 2/Week 2
Tempo Bench Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
*follow each set with 12 prone incline rear delt fly.
3 rounds:
No rest between exercises.
8-12 Incline Bench Press (M)
8 Tempo Floor Dumbbell Fly (:04 ecc) (M)
8-12 Weighted Push-up
(alternate rounds with a parter)
AMRAP 14:00
14 Calorie Row
7 Ab Wheel
(alternate rounds with. a partner)
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COMPETITOR
3 rounds for quality:
6 DB Sumo Deadlift (2x DB)
6 Single-Arm DB Squat Snatch (each arm)
Snatch Push-Press + Pause OH Squat (:02 in bottom)
5(3+1)
Snatch 2-2-2-2-2
*focus on technique, only increase load if the movement is good.
Pause Back Squat (:02 in bottom) + Back Squat
5(1+3)
2 rounds:
500m Row (easy pace)
500m Row (fast pace)
(1:00 rest)
500m Ski (easy pace)
500m Ski (fast pace)
(1:00 rest)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
100% 3×3
Back Squat
Build to 1RM
Weighted Plank Hold
2x :30 (MH)
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POWERBUILDING
Cycle 4/Week 2 (testing next week)
Bench Press
35% 1×8
50% 1×5
60% 1×3
65% 1×1
70% 1×1
75% 1×1
85% 1×3
Sling Shot
95% 1×1
100% 1×1
105% 1×1
Pause Bench Press
80% 1×1
85% 1×1
90% 1×1
Seated Row
8(L) 8(M) 8(MH) 8(H)
Biceps Curl
3×12 (M)
“To find joy in work is to discover the fountain of youth.”
~Pearl S. Buck
