CROSSFIT
Bench Press
8(L) 8(M) 5(MH) 5(H)
*follow each set with 15 band pull apart.
3 rounds for time:
21 Wall Ball 20/14
15 Pull-up
90 Double Under
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STRONGFIT
Testing
Bench Press
Build to 1RM
Pullover & Press
Build to a heavy set of 8
AMRAP 2:00
Push-up
For time:
500m Row
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COMPETITOR
3 rounds for quality:
7 Seated Arnold Press
9 Hanging Leg Raise (weighted)
11 Banded Kang Squat
Block Snatch (AK) + OH Squat
55% 2(2+1)
60% 2(2+1)
(pause at bottom of squat for snatch and the OHS)
Block Snatch (AK)
60% 1×3
65% 1×2
70% 1×1
65% 1×3
70% 1×2
75% 1×1
Snatch Deadlift
90% 3×5
Back Squat
80% 5×2
70% 1×8
4 rounds for time:
1000m Row (easy to moderate pace)
250m Row (fast pace)
(3:00 rest)
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WEIGHTLIFTING
Muscle Snatch
4×4 (M)
3-Position Snatch (Hip-AK-BK)
5(1+1+1) (M)
Snatch Deadlift
4×4 (M)
Back Squat
4×4 (M)
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POWERBUILDING
Cycle 2/Week 3
Bench Press
8(L) 6(M) 4(MH) 4(H)
(increase weight of final set each week)
Tempo Bench Press (:04 ecc)
8(M) 8(MH)
Incline Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
Cross Bench Pullover
15(L) 12(M) 10(MH) 8(H)
(increase weight of final set each week)
Alternating-Arm Dumbbell Curl
8(L) 8(M) 8(H)
(increase weight of final set each week)
4 sets:
Biceps Curl 21’s
(alternate sets with a partner)
“The most powerful element in advertising is the truth.”
~William Bernbach
