CROSSFIT
Dumbbell Bench Press
6(L) 6(M) 6(MH) 6(H)
2 rounds for time:
500/400m Row
20 Handstand Push-up
20 Toes to Bar
20 Box Jump Over 24/20
500/400m Row
(rest 3:00 between rounds)
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STRONGFIT
Bench Press
8(L) 8(M) 8(MH) 8(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
10 Incline Press (M)
10 Dip (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Pullover (M)
10 Lat Pulldown (M)
(alternate rounds with a partner)
For time:
250m Row
Rest 1:00
250m Row
Rest :45
250m Row
Rest :30
250m Row
Rest :15
250m Row
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COMPETITOR
3 rounds for quality:
500m Assault Bike
12 Banded Pistol Squat (alt. legs)
8 Strict Toes to Bar
Block Snatch (BK) + OH Squat
60% 2(2+1)
65% 2(2+1)
Block Snatch (BK)
2 Waves:
70% 1×2
75% 1×1
80% 1×1
(rest as needed between sets)
Snatch Deadlift
100% 3×5 (:03 eccentric)
Back Squat
80% 2×3
85% 3×2
70% 1×10
For time:
2000m Row
1600m Run
2000m Row
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WEIGHTLIFTING
Muscle Snatch
3-3-2-2-2
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 3/Week 2 (peaking)
Testing Next Week!
Bench Press
6(L) 4(M) 1(MH) 2(H)
Sling Shot Bench Press
2×2(MH)
Seated Row
8(L) 8(M) 8(MH)
Cross Body Hammer Curl
8(L) 8(M) 8(MH)
Face Pull
3×15 (M)
“The everyday kindness of the back roads more than makes up for the acts of greed in the headlines.”
~Charles Kuralt
