CROSSFIT
For total reps
Every 1:00 for 10:00
Toes to Bar
(choose reps prior to start. unbroken)
“The Ghost”
5 rounds for calories + reps:
1:00 Row for Calories
1:00 Burpees
1:00 Double unders
1:00 Rest
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STRONGFIT
Cycle 2/Week 1
Tempo Back Squat (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
2 rounds:
8 Bulgarian Split Squat
8 Single Leg RDL
(alternate rounds with a partner)
30-20-10
Leg Extension
Leg Curl
(alternate rounds with a partner)
4 rounds:
80yd Sled Pull
:30 Weighted Plank Hold
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
8 Weighted Sit-up
10 Plate Push-up
12 Single-Arm KB Swing (total)
Weighted Dip
5(L) 5(M) 2×5(MH)
Push Press + Push Jerk
60% 2(2+2)
65% 2(1+2)
70% 2(1+1)
For total reps:
Every 1:00 for 12:00
Odd min: Strict HSPU
Even min: Strict Pull-up
(choose reps prior. unbroken)
AMRAP 7:00
7 DB Devil Clean (2xDB) 50/35
35 Double Under
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WEIGHTLIFTING
Testing this Saturday
Jerk
70% 2×2
75% 2×1
80% 5×1
Power Clean
70% 4×2
Push Press
80% 3×3
Jerk Dip
90% 3×3
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POWERBUILDING
Cycle 2/Week 2
Back Squat
50% 1×12
60% 1×10
70% 1×8
Machine Squat
4×12 (M)
2 rounds:
12 Leg Extension (M)
12 Steps Walking Lunge (0)
(alternate rounds with a partner)
2 rounds:
20 Hip Thrust (M)
20 Nautilus Ab (M)
3 rounds:
80yd Backwards Sled Drag
(alternate rounds with a partner)
“No problem can withstand the assault of sustained thinking.”
~Voltaire
