CROSSFIT
For load:
Push Press 8-8-8-8-8
*follow each set with 15 band face pull
For time:
1000m Assault Bike
30 DB Snatch 50/35
400m Run
30 DB Snatch
1000m Assault Bike
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STRONGFIT
Cycle 6/Week 2
“Juarez Valley 8”
8-1-7-2-6-3-5-4 (constant load)
Bench Press
Barbell Curl
(alternate rounds with a partner)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Dumbbell Fly
8-12 Chest Press
(alternate rounds with a partner)
For time:
35 Calorie Ski Erg
70 Sit-up
35 Calorie Ski Erg
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COMPETITOR
3 rounds for quality:
750m Assault Bike (easy/moderate/fast pace)
10 Single-Arm DB Squat Snatch (alt. arms)
:20 Sorenson Hold
Tall Snatch + Overhead Squat
4+4 (L)
3+3 (M)
2+2 (MH)
1+1 (H)
Back Squat
80-90% 4×3
(rest 2:00 between sets)
For time:
250m Row
25 Power Snatch 75/55
500m Row
25 Power Snatch
250m Row
For quality:
50 GHD Sit-up
50 GHD Back Extension
(partition however you choose)
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 3-3-3-3
(make consistent increases)
Snatch
70% 1×3
75% 2×2
80% 5×1
Snatch Pull
100% 3×3
(based on Snatch 1RM)
Back Squat
70% 1×3
75% 1×3
80% 2×2
(based on Back Squat 1RM)
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Cycle 3/Week 2
Bench Press
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
Pin Press (start with elbows at 90º)
3(M) 3(MH) 3(H)
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
“Great works are performed not by strength but by perseverance.”
~Samuel Johnson
