CROSSFIT
Back Squat
8(L) 8(M) 8(MH) 8(H)
For time:
25 Power Clean 95/65
50/40 Calorie Assault Bike
25 Power Clean
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STRONGFIT
Cycle 2/Week 1
4 rounds:
5 Front Squat + 5 Back Squat
(make consistnet increases)
Good Morning
3×8 (M)
Leg Press
6(H) 12(MH) 25(M)
3 rounds:
80m Backwards Sled Drag
80m Farmers Walk
(alternate rounds with a partner)
Standing Calf Raise
2 sets (pick reps)
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COMPETITOR
2 rounds for quality:
2:00 Assault Bike
10 Overhead Lunge (total)
15 Banded Side Step (each way)
20 Hip Thrust
Snatch + Hang Snatch
Build to Heavy 1+1
80% of Heavy Set: 4-3-2-1 Squat Snatch (touch & go)
(1:00 rest between touch & go sets)
Back Squat
4 sets:
Max Unbroken Reps @ 70%
(3:00 rest between sets)
AMRAP 12:00
3 Bar Muscle-up
6 Power Clean 185/125
9 Box Jump Over 24/20
3 rounds:
10 Split Squat (each leg)
12 DB Romanian Deadlift
15 Reverse Hyper
(alt. rounds with partner)
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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
4 rounds:
12 Plate Raise
12 Overhead Triceps Exension
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POWERBUILDING
Cycle 2/Week 4 (deload)
Back Squat
65% 5×5
Good Morning
6(L) 6(M)
Hack Squat
8(L) 8(M)
Hamstring Curl
12(L) 12(M)
Incline Sit-up
2 sets (pick reps)
“Three grand essentials to happiness in this life are something to do, something to love, and something to hope for.”
~Joseph Addison
