CROSSFIT
“Grettel”
10 rounds for time:
3 Clean & Jerks 135/95
3 Burpees Over the Bar
No measure:
2000m Row
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STRONGFIT
Week 1
3 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row (slow)
“Rest Pause Sets”
Incline Press (machine)
“Rest Pause Sets”
Pec Deck
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Supinated Pulldown
“Rest Pause Sets”
Biceps Curl
“Rest Pause Sets”
Nautilus Ab
“Rest Pause Sets”
Select a weight that allows 12-15 reps (fresh):
Set 1: AMRAP
(rest :20)
Set 2: AMRAP
(rest :20)
Set 3: AMRAP
(constant load for all three sets)
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COMPETITOR
2 sets:
5 Snatch Pull
5 Tall Snatch
5 Snatch Balance
(increase load on second set)
Snatch + Hang Snatch + Snatch
Build to Heavy 1+1+1
-then-
90% of Heavy Set: 2(1+1+1)
Front Squat
Build to Heavy 5
*WOD Specific Warm-up*
2-3 rounds:
8 Goblet Lunges (total)
1 Wall Walk + 8 Wall Facing Shoulder Tap
8 Crossover Single Under
4 rounds for time:
10 Pistol Squat (left leg)
60′ HS Walk
10 Pistol Squat (right leg)
20 Crossover Double Under
*WOD 2*
For total time:
3 rounds for time –
12 Overhead Squat 115/75
21 Heavy Rope Double Under
12 Bar Muscle-up
(rest 5:00)
3 rounds for time –
500m Row
9 Burpee Box Get Over 48/40
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Cycle 2/Week 3
Bench Press
35% 1×8
50% 1×8
60% 1×1
65% 1×1
70% 1×1
75% 1×8
Dumbbell Fly
15(L) 12(M) 10(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
5 rounds:
15 Champagne Press
15 EZ Bar Curl
15 Triceps Pushdown
(alternate rounds with a partner)
“Most people can bear adversity; but if you wish to know what a man really is give him power.”
~Robert Green Ingersoll
