CROSSFIT
Back Squat
4(L) 4(M) 4(MH) 4(H)
7 rounds for time:
7 Toes to Bar
7 Thruster 95/65
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STRONGFIT
Week 1
2 rounds: (very light)
12 Single-Leg RDL
12 Goblt Squat
12 Glute Bridge
Back Squat
12(L) 10(M) 8(MH) 6(H)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
21-15-9
Calorie Assault Bike
Russian Kettlebell Swing
Walking Lunge (steps each leg)
Hanging Knee Raise
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COMPETITOR
2 rounds:
1:00 Ski
12 Renegade Row (total)
10 Archer Push-up
Jerk
70% 3×3
Pause Bench Press (:01 pause at bottom)
60% 5×5
3 rounds for time:
500/400m Row
21 Box Jump 24/20
15 Handstand Push-up
For time:
2000m Ski
(1:00 fast pace / 1:00 slow pace)
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WEIGHTLIFTING
Jerk
3 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
Pause Power Clean (:02 BK)
70% 1×3
75% 2×2
80% 3×1
Close Grip Bench Press
80% 1×3
85% 1×2
90% 2×1
3 rounds:
10 DB Front Raise
10 DB Lateral Raise
Triceps Pushdown
4×15 (M)
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POWERBUILDING
TESTING NEXT WEEK
High Bar Squat
2(M) 2(MH) 2(H)
Leg Press
10(L) 10(M) 10(H)
Hamtractor
10(L) 10(M) 10(H)
Nautilus Ab Machine
3×15(M)
“The truth is that all men having power ought to be mistrusted.”
~James Madison
