CROSSFIT
In groups of 3 for time:
120yd Sled Push 90/45
90 Russian KB Swing 70/44
60 Burpee to a Plate
200m Run (together)
120yd Sled Push 135/90
60 Russian KB Swing
45 Burpee to a Plate
200m Run (together)
120yd Sled Push 180/135
30 Russian KB Swing 70/44
30 Burpee to a Plate
200m Run (together)
_______________________
STRONGFIT
Testing
Back Squat
Build to a 1RM
AMRAP 1:00
Calories on Assault Bike
_______________________
COMPETITOR
3 rounds for quality:
300m Ski Erg
15 Polar Bear Press
10 Pause GHD Sit-up (:02 pause at parallel)
Muscle Snatch + Tall Snatch
4+4, 3+3, 2+2
Pause Power Snatch + Snatch
65% 1+1
70% 1+1
75% 1+1
80% 1+1
85% 1+1
(% based on power snatch)
Snatch Deadlift + Snatch Pull
85% 3(3+1)
2 rounds for total time:
2 rounds –
10 Burpee Box Jump Over 24/20
10 Overhead Squat 135/95
(rest 3:00 after the first set of 2 rounds)
____________________________
WEIGHTLIFTING
Jerk
70% 2×2
75% 1×2
80% 2×1
85% 2×2
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 1×2
___________________________
POWERBUILDING
Cycle 1/Week 2
Machine Squat or Leg Press
8×8 (M)
(alternate sets with a partner)
Hip Thrust
2×20 (M)
(alternate sets with a partner)
Leg Extension
4×12 (M)
(alternate sets with a partner)
Hamstring Curl
4×12 (M)
(alternate sets with a partner)
Incline Sit-up
3 sets (pick reps)
“There are three constants in life… change, choice and principles.”
~Stephen Covey
