CROSSFIT
Incline Bench Press
15(L) 12(M) 10(MH) 8(H)
For time:
42-30-18
Hand Release Push-up
KB Swing 53/35
Sit-up
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STRONGFIT
Week 2
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
2 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
90% 1×1
(treat it like a snatch ladder and get through entire wave
with as little rest as possible, then rest as needed between)
Front Squat
Build to Heavy 3
*WOD 1*
For time:
200′ DB Walking Lunge 2×40/30
30 DB Deadlift 2×40/30
20 DB Hang Squat Clean 2×40/30
10 DB Devil Press 2×40/30
(2 DB Devil Press every time you break on the first three
movements)
*WOD 2*
For total time:
12-9-6
Ring Muscle-up
Thruster 115/80
(rest 5:00)
3 rounds –
500m Row
100 Double Under
WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 3×2
Snatch Pull
90% 1×3
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 2×1
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POWERBUILDING
Deload
Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
Sling Shot Bench Press
5(M) 5(MH) 5(MH)
Dumbbell Incline Bench Press
3×12 (M)
Seated Row
3×12 (M)
Seated Hammer Curl
3×12 (M)
H-Raise
3×12 (M)
“A man’s friendships are one of the best measures of his worth.”
~Charles Darwin
