CROSSFIT
Push Press
Every 2:00 for 10:00
3-2-1-1-1
AMRAP 12:00
15 Burpee
12 Toes to Bar
9 DB Hang Clean & Jerk 2×50/35
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STRONGFIT
Week 1
2 rounds: (very light)
8 Hamstring Floss
8 Slow Mountain Climber
8 Stepdown
Back Squat
6(L) 6(M) 6(MH) 6(H)
(increase weight of final set weekly)
Walking Lunge
8(L) 8(M) 8(MH) 8(H) (steps each leg)
(increase weight of final set weekly)
Hamstring Curl
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
AMRAP 6:00
8 Russian Kettlebell Swing
8 Ab Wheel
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COMPETITOR
2 rounds:
200m Row
5 Ring Dip
10 Push-up
Jerk Balance
3(L) 3(M) 3(MH) 3(H)
Push Press + Jerk
65% 2(2+1)
70% 3(1+1)
Bench Press
60% 1×7
65% 2×5
70% 3×3
AMRAP 12:00
12 Burpee
12 Toes to Bar
12 DB Hang Clean & Jerk 2×35/25
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WEIGHTLIFTING
Drill
Jerk in Split
5×3
Pause Jerk (:02 in split)
70% 1×3
75% 1×3
80% 3×2
Pause Power Clean (:02 BK)
75% 4×3
Close Grip Bench Press
75% 4×5
3 rounds:
10 DB Front Raise
10 DB Lateral Raise
Triceps Pushdown
4×15 (M)
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POWERBUILDING
Box Squat (comp depth)
70% 4×2
Belt Squat
10(L) 10(M) 10(MH) 10(H)
Prone Hamstring Curl
10(L) 10(M) 10(M) 10(M)
Flex Ab Machine
3×15 (M)
“Education and work are the levers to uplift a people.”
~W. E. B. Du Bois
