CROSSFIT
Back Squat
6(L) 6(M) 6(MH) 6(H)
AMRAP 10:00
5 Burpee Box Jump 24/20
10 Toes to Bar
200m Run
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STRONGFIT
Week 2
2 rounds: (very light)
12 Single-Leg RDL
12 Goblet Squat
12 Glute Bridge
Back Squat
10(L) 8(M) 6(MH) 4(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% 2×4
75% 3×3
Pause Bench Press (:01 pause at bottom)
65% 5×5
AMRAP 10:00
5 Burpee Box Jump 24/20
10 Toes to Bar
200m Run
For time:
2000m Row
*1:00 fast / 1:00 slow until finished
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WEIGHTLIFTING
Jerk
70% 2×2
75% 2×2
80% 2×2
Pause Power Clean (:02 BK)
70% 2×2
75% 2×2
80% 2×2
Close Grip Bench Press
70% 1×3
80% 1×2
90% 2×2
3 rounds:
10 DB Front Raise
10 DB Lateral Raise
Triceps Pushdown
4×15 (M)
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POWERBUILDING
Testing
Back Squat
1RM
Leg Press
10(L) 10(M) 10(MH) 10(H)
Hamstring Curl
10(L) 10(M) 10(MH) 10(H)
“Creativity requires the courage to let go of certainties.”
~Erich Fromm
