CROSSFIT
4 rounds:
6-8 Machine Chest Press
12-15 Triceps Extension
(alternate rounds with a partner)
For time:
70 Push-up
50 Toes to Bar
30 Push-up
10 Toes to Bar
______________________
STRONGFIT
Week 2
2 rounds: (very light)
8 Hamstring Floss
8 Slow Mountain Climber
8 Stepdown
Machine Squat
15(L) 12(M) 10(MH) 8(H)
Leg Press
6(H) 12(MH) 25(M)
(start with a warm-up set)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
Leg Extension
6(H) 12(MH) 25(M)
(start with a warm-up set)
Ab Machine
3×15 (M)
______________________
COMPETITOR
2 rounds:
500m Bike
10 Overhead Squat (empty bar)
10 Single Leg Toes to Bar
Power Snatch (barbell cycling)
10(L) 10(M) 2×10(MH)
Front Rack Reverse Barbell Lunge
8(L) 8(M) 2×8(H) -each leg-
3 rounds:
10-12 Leg Extension
10-12 Prone Hamstring Curl
(alt. rounds with partner)
For time:
50 Thruster 135/95
*5 Burpee every 1:00 until finished
_____________________
WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
80% 3×2
Push Press
80% 3×3
_____________________
POWERBUILDING
High Bar Squat
65% 3×5
Leg Press
10(L) 10(M) 10(M) 10(M)
Hamtractor
12(L) 12(M) 12(M) 12(M)
Nautilus Ab Machine
3×15(M)
“It’s so fine and yet so terrible to stand in front of a blank canvas.”
~Paul Cezanne
