CROSSFIT
Push Press
4(L) 4(M) 4(MH) 2×4(H)
For time:
100 Double Under
50 Burpee Box Jump Over 24/20
100 Double Under
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STRONGFIT
Week 2
2 rounds: (very light)
20 TKE
10 Single-Leg RDL
:20 Wall Sit
For time:
21-15-9
Goblet Squat
Russian Kettlebell Swing
For time:
9-15-21
Leg Press
Hamstring Curl
For time:
21-15-9
Ab Machine
Back Extension
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COMPETITOR
2 rounds:
200m Row
5 Ring Dip
10 Push-up
Push Press
10(L) 8(M) 6(MH) 4(H)
Jerk
75% 5×3
Bench Press
80% 3×5
60% AMRAP
For time:
150 Double Under
50 Burpee Box Jump Over 24/20
150 Double Under
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WEIGHTLIFTING
At a moderate Load:
Jerk in Split
5×3
Pause Power Clean (:02 BK)
65% 5×2
Pause Jerk (:02 in split)
65% 5×2
Close Grip Bench Press
65% 5×5
3 rounds:
10 DB Front Raise
10 DB Lateral Raise
Triceps Pushdown
4×15 (M)
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POWERBUILDING
Box Squat (comp depth)
65% 5×3
Belt Squat
10(L) 10(M) 10(MH) 10(H)
Prone Hamstring Curl
12(L) 12(M) 12(MH) 12(H)
Flex Ab Machine
4×15 (M)
“To insure peace of mind ignore the rules and regulations.”
~George Ade
