CROSSFIT
For load:
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-up
Even min: 3 Weighted Dip
(make consistent increases. unbroken)
AMRAP 5:00
10 Box Jump Over 24/20
2 Wall Walk
(2:00 rest)
AMRAP 5:00
10 Burpee to 6″
2 Wall Walk
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STRONGFIT
Cycle 3/Week 2
Blokz Bench Press
12(L) 10(M) 8(MH) 6(H)
*follow each set with 10 EZ Bar Curl.
3 rounds:
No rest between exercises.
12 Pec Deck (M)
12 Machine Dip (M)
(alternate rounds with a parter)
3 rounds:
No rest between exercises.
12 Plate Raise (M)
12 Triceps Pushdown (M)
(alternate rounds with a parter)
AMRAP 10:00
250m Row
25 Sit-up
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COMPETITOR
3 rounds for quality:
6 DB Deadlift (2x DB)
7 DB Hang Power Snatch (2x DB)
8 DB Overhead Lunges (2x DB) (total)
Snatch Push-Press + Pause Drop Snatch (:05 in bottom)
5(2+1)
Block Snatch (AK)
60% 1×3
65% 1×3
70% 3×3
Tempo Back Squat (:04 ecc, :02 pause in bottom)
3×3 (choose weight)
For time:
25-20-15-10-5
Calorie Row
Calorie Ski Erg
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×3
Weighted Plank Hold
2x :20 (H)
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POWERBUILDING
Cycle 1/Week 1
Bench Press
40% 1×8
50% 1×8
60% 1×8
55% 1×8
45% 1×8
“Rest Pause Sets”
Neutral Grip Dumbbell Incline Press
3 rounds:
No rest between exercises.
8 Tempo Floor Dumbbell Fly (:04 ecc)
8 Machine Chest Press
(alternate rounds with a partner)
“Rest Pause Sets”
Pullover
“Rest Pause Sets”
Biceps Curl (you pick)
“Rest Pause Sets”
Nautilus Ab
“Rest Pause Sets”
Select a weight that allows 15 reps.
Set 1: As many reps as possible
(rest :20 )
Set 2: As many reps as possible
(rest :20 )
Set 3: As many reps as possible
(constant load for all sets)
“You know you’re old if they have discontinued your blood type.”
~Phyllis Diller
