CROSSFIT
Push Press
6(L) 6(M) 2×6(H)
For time:
50 Burpee to Plate
50 Calorie Bike
50 KB Swing 70/53
50 Calorie Row
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STRONGFIT
Week 1
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
5(L) 5(M) 5(MH) 5(H)
Jerk
70% 5×3
Bench Press
75% 4×5
For time:
50 Burpee to Plate
50 Calorie Ski
50 KB Swing 70/53
50 Calorie Row
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WEIGHTLIFTING
Deload
At a moderate Load:
Jerk in Split
5×3
Pause Power Clean (:02 BK)
60% 5×2
Pause Jerk (:02 in split)
60% 5×2
Close Grip Bench Press
60% 5×5
3 rounds:
10 DB Front Raise
10 DB Lateral Raise
Triceps Pushdown
4×15 (M)
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POWERBUILDING
High Bar Squat
70% 3×5
Leg Press
10(L) 10(M) 10(MH) 10(MH)
Hamtractor
12(L) 12(M) 12(MH) 12(MH)
Nautilus Ab Machine
3×15(M)
“The actions of men are the best interpreters of their thoughts.”
~James Joyce
