CROSSFIT
DB Bench Press
8(L) 8(M) 8(MH) 8(H)
For total time:
4 rounds:
12 DB Snatch 50/35
15 Burpee Over Dumbbell
(1:00 rest between rounds)
-then-
200m Farmer Carry 2×53/35
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STRONGFIT
Week 2
3 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Alt-Arm Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Alt-Arm Gorilla Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pullover
8-12 Decline Press
(alternate rounds with a partner)
AMRAP 8:00
8 Calorie Ski Erg
8 DB Biceps Curl
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COMPETITOR
Power Snatch
75% 1×5
80% 1×3
85% 5×1 (rest 1:00 between attempts)
Front Squat (:03 eccentric, :01 pause)
4-4-4-4-4
4 sets:
6 Nordic Curl
10 DB Deficit Reverse Lunge (each leg) 4″
10 Leg Extension
AMRAP 12:00
15/12 Calorie Assault Bike
9 Deadlift 275/185
15/12 Calorie Assault Bike
9 Thruster 135/95
3 sets:
25 GHD Sit-up
25 GHD Back Extension
(slow and controlled movements, not for time)
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 3-3-3-3
At a moderate load:
Snatch High Pull 3-3-3-3
At a moderate load:
Overhead Squat 5-5-5-5
At a moderate load:
Front Foot Elevated Split Squat 8-8-8
(dumbbell in opposite hand of leg working)
At a moderate load:
Med Ball Sit-up 12-12-12
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POWERBUILDING
Deload
Bench Press
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Pause Bench (:02 on chest)
3×1 (M)
Bench Press Lift Off & Hold (:20-:30)
1×1 (MH)
Dumbbell Pullover
3×8 (M)
3 rounds:
No rest between exercises.
12 Reverse Curl
15 Wrist Curl
(alternate rounds with a partner)
“Fortune converts everything to the advantage of her favorites.”
~Francois de La Rochefoucauld
