CROSSFIT
Back Squat
6(L) 6(M) 6(MH) 6(H)
AMRAP 12:00
20 Push-up
40 Double Under
20 Weighted Sit-up (25lbs)
40 Double Under
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STRONGFIT
Week 2
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:
1:00 Ski
12 Renegade Row (total)
10 Archer Push-up
Jerk Balance
2(L) 2(M) 2(MH) 2(H)
Push Press + Jerk
75% 2(2+1)
80% 3(1+1)
Bench Press
70% 1×5
75% 2×4
80% 3×3
AMRAP 12:00
20 Handstand Push-up
40 Double Under
20 Toes to Bar
40 Double Under
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Pause Power Clean (:02 BK)
75% 4×3
Close Grip Bench Press
80% 3×5
3 rounds:
10 DB Front Raise
10 DB Lateral Raise
Triceps Pushdown
4×15 (M)
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POWERBUILDING
High Bar Squat
80% 2×3
Leg Press
10(L) 10(M) 10(MH) 10(MH)
Hamtractor
10(L) 10(M) 10(MH) 10(MH)
Ab Machine
4×15(M)
“The superior man understands what is right; the inferior man understands what will sell.”
~Confucius
