CROSSFIT
Back Squat
8(L) 5(M) 3(MH) 3(H)
For time:
50 Kettlebell Swings 53/35
30 Toes to Bar
50 Wall Ball Shots 20/14
40 Kettlebell Swings
20 Toes to Bar
40 Wall Ball Shots
30 Kettlebell Swings
10 Toes to Bar
30 Wall Ball Shots
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STRONGFIT
Cycle 2/Week 2
Back Squat
5(L) 5(M) 5(MH) 5(H)
3 rounds:
8 Bulgarian Split Squat (M)
8 Single Leg RDL (M)
(alternate rounds with a partner)
4 rounds:
15 Russian Kettlebell Swing (M)
10 Goblet Squat (M)
:30 Plank Hold
Calf Raise
2 sets (pick reps)
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COMPETITOR
3 rounds for quality:
12 DB Bent Over Row
9 Hanging Leg Raise (to parallel)
6 DB Floor Press
For time:
1500m Assault Bike
-then-
10-8-6-4-2
Shuttle Run (25′) *each 25′ run = 1
Strict HSPU
-then-
1500m Assault Bike
Cluster (Squat Clean Thruster)
Build to a Heavy 1
Cluster (barbell cycling)
10-8-6-4-2
(increasing load)
*go light enough to do all the sets touch & go
3 rounds:
1000m Ski Erg
(alternate rounds with partner – 3 each)
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WEIGHTLIFTING
Testing Saturday
Power Snatch
70% 3×2
Power Clean & Push Press
70% 3×2
Snatch Pull
80% 3×3
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POWERBUILDING
Cycle 5/Week 1
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 1×5
Pause Squat
65% 2×2
Walkout (:10 hold)
110% 1×1
Reverse Hyper
3×15 (H)
Weighted Plank Hold
3x :20 (H)
“The future is made of the same stuff as the present.”
~Simone Weil
