CROSSFIT
Front Squat
4(L) 4(M) 4(MH) 4(H)
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
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STRONGFIT
Cycle 1/Week 2
Complete with as little rest as possible:
50 Leg Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Machine Squat
Complete with as little rest as possible:
50 Hamstring Curl
Complete with as little rest as possible:
50 Leg Extension
1:00 Plank Hold
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COMPETITOR
3 rounds for quality:
1:00 Assault Bike
10 Bulgarian Split Squat (Left Leg)
10 Bulgarian Split Squat (Right Leg)
15 Banded Hip Thrust
20 Banded Side Step (Each Way)
Power Snatch
Build to Heavy 1
80% of Heavy 1: 10×1
(:30 rest between the 10 sets of 1)
Back Squat
2 Waves:
8(L) 6(M) 4(MH) 2(H)
(2:00 rest between sets, 3:00 rest between waves)
3 rounds:
12 Elevated Heel RDL
20 Seated Row
Max Reps Strict Pull-up (unbroken)
(alt. rounds with partner)
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3
At a moderate load:
Pause Jerk (:02 in dip) 3-3-3-3
At a moderate load:
Jerk Recovery 3-3-3-3
At a moderate load:
Close Grip Bench Press 8-8-8-8
3 rounds:
12 Plate Raise
12 Overhead Triceps Exension
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POWERBUILDING
Cycle 2/Week 2
Tempo Back Squat (:04 ecc)
35% 1×5
40% 1×5
45% 1×5
60% 1×5
Box Squat (above parallel)
5(M) 5(MH) 5(H)
Good Morning
8(L 8(M) 8(H)
Leg Press
12(L) 12(M) 12(H)
Nautilus Ab 2×20
“My advice to you is not to inquire why or whither, but just enjoy your ice cream while it’s on your plate.”
~Thornton Wilder
