CROSSFIT
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
For time:
30 Pull-up
40 Push-up
50 Air Squat
60/48 Calorie Row
50 Air Squat
40 Push-up
30 Pull-up
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STRONGFIT
Cycle 2/Week 1
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:
500m Row
(rest 1:30)
500m Row
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COMPETITOR
3 rounds for quality:
500m Assault Bike
12 Candlestick Roll to Pistol (alt. legs)
8 Strict Toes to Bar
Block Muscle Snatch (BK) + Snatch Balance + OH Squat
3(2+2+2) -choose weight-
Block Snatch (BK)
2 Waves:
75% 1×2
80% 1×1
85% 1×1
(rest as needed between sets)
Snatch Deadlift
105% 3×3 (:03 eccentric)
Back Squat
80% 1×3
85% 2×2
90% 3×1
For time:
1600m Run
2000m Row
1600m Run
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WEIGHTLIFTING
Muscle Snatch
3-2-2-1-1-1
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
Testing
Bench Press
Build to 1RM
Sling Shot Bench Press
Build to 1RM
Weighted Pull-up
3RM
Pull-up
Max Reps
“Discipline is the bridge between goals and accomplishment.”
~Jim Rohn
