CROSSFIT
Front Squat
5(L) 3(M) 3(MH) 2(H)
AMRAP 10:00
15 Push-ups
50′ Farmer Carry 70/53
10 Toes to Bar
50′ Farmer Carry
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STRONGFIT
Cycle 4/Week 2
Machine Squat
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Hamstring Curl
12 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
3 rounds:
15 Russian Kettlebell Swing (M)
10 Goblet Squat (M)
:30 Plank Hold
Standing Calf Raise
3 sets (pick reps. increase weekly)
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COMPETITOR
3 rounds for quality:
250m Ski
:10 L-Hang Hold
1 Wall Walk to :10 Handstand Hold
With a partner for time:
3 Rounds of Cindy (each)
300 Double Under
3 Rounds of Cindy (each)
150 KB Swing 53/35
3 Rounds of Cindy (each)
75 Burpee to 6″ Reach
Stretch, mobilize, rest
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WEIGHTLIFTING
MEET WEEK!
Power Clean
55% 1×2
60% 1×2
65% 1×2
70% 1×2
Jerk
70% 2×2
75% 1×1
80% 3×1
85% 1×1
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POWERBUILDING
Cycle 2/Week 2
Back Squat
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Machine Squat
2×12 (M) (same weight for entire cycle)
Hamstring Curl
3×12 (M)
Standing Calf Raise
4 sets (pick reps)
2x 1:00 Plank Hold
“A smile is a curve that sets everything straight.”
~Phyllis Diller
