CROSSFIT
“Partner Frannie”
With a partner for time:
150 Double Under
75 Sit-up
50 Thruster 95/65
100 Pull-up
50 Thruster
75 Sit-up
150 Double Under
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STRONGFIT
Week 2
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Prone Scaption
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Supinated Pulldown
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Dip
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Seated Row
(use a weight that you can do 10-12 reps with)
For time:
40 Sit-up
30 Calorie Row
40 Sit-up
30 Calorie Row
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COMPETITOR
Power Snatch + Hang Snatch + Snatch
60% 1+1+1
65% 1+1+1
70% 3(1+1+1)
Snatch
75% 5×1
*Every 1:00 for 5:00
1.5 Back Squat
60% 1×3
65% 1×3
70% 1×3
Back Squat
75% 1×3
80% 3×3
3 rounds for total reps:
AMRAP 5:00
4 Burpee Box Jump Over 24/20
8 DB Snatch 50/35
12 Calorie Row
(3:00 rest between AMRAPs)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 2×3
100% 3×2
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 3×3
Nautilus Ab
2×20 (M)
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POWERBUILDING
Cycle 1 /Week 2
Tempo Dumbbell Incline Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week. plan it.)
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week. plan it.)
Tempo Chest Press (:04 ecc)
8(L) 8(M) 8(H)
(increase weight of final set each week. plan it.)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week. plan it.)
4 rounds:
No rest between exercises.
10 EZ Bar Overhead Triceps Extension
10 EZ Bar Reverse Grip Curl
10 EZ Bar Skull Crusher
10 EZ Bar Biceps Curl
(alternate rounds with a partner)
“How old would you be if you didn’t know how old you are?”
~Satchel Paige
