CROSSFIT
Bench Press
10(L) 8(M) 5(MH) 3(H)
“Karen”
For time:
150 Wall Ball 20/14
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STRONGFIT
Dumbbell Bench Press
4×12 (M)
*follow each set with 15 band pull apart.
3 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Decline Press
(alternate rounds with a partner)
Barbell Curl
4×12 (M)
For time:
10-20-30-20-10
Calorie Ski Erg
Sit-up
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COMPETITOR
3 rounds for quality:
500m Assault Bike
12 Pistol Squat to Bench/Box (total)
8 Hanging Leg Lift Over (total)
Block Snatch (AK) + OH Squat
50% 2+2
55% 2+1
60% 1+1
(pause at bottom of squat for snatch and the OHS)
Block Snatch (AK)
65% 1×3
70% 1×2
75% 1×1
70% 1×3
75% 1×2
80% 1×1
Snatch Deadlift
95% 3×5
Back Squat
85% 4×2
75% 1×8
For time:
500m Row
(3:00 rest)
1000m Row
(3:00 rest)
500m Row
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WEIGHTLIFTING
Moderate Intensity
Muscle Snatch 3-3-3-3
Snatch from blocks
70% 4×2
Snatch Pull
90% 4×4
Snatch Grip Bent Row
8(L) 8(M) 8(MH) 8(H)
Weighted Sit-up
3×15 (M)
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POWERBUILDING
Cycle 2/ Week 4 (deload)
Bench Press
5(L) 3×5(M)
Sling Shot Bench Press
3×3(M)
Chest Press (you pick)
3×8 (M)
Seated Row
3×8 (M)
Cross Body Hammer Curl
3×8 (M)
Face Pull
3×15 (M)
“Decision is a risk rooted in the courage of being free.”
~Paul Tillich
