CROSSFIT
Power Clean
Every 1:00 for 10:00
1 Power Clean
(make consistent increases each minute)
For time:
20 Calorie Assault Bike
30 Single-Arm Devil Press 50/35
40 V-ups
50 Russian KB Swings 70/44
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STRONGFIT
Week 1
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Dumbbell Kickstand Squat
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Leg Extension
15 Leg Press
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
20 Reverse Hyper
:30 Weighted Plank Hold
(alternate rounds with a partner)
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COMPETITOR
Snatch Deadlift + Hang Power Snatch (AK) +
Power Snatch + Overhead Squat
60% 1+1+1+1
65% 1+1+1+1
70% 1+1+1+1
75% 1+1+1+1
80% 1+1+1+1
*% based on Power Snatch 1RM
Pause Snatch Pull
85% 5×5
(Pause below the knee for :01)
4 sets:
10 DB Bench Press
10 DB Bent Over Row (2-arm)
(1:30 rest between sets)
3 sets:
10 DB Incline Bench Press
10 DB Upright Row
(1:30 rest between sets)
AMRAP 2:00
50 Double Under
25′ Handstand Walk
Max Deadlift 275/185 -in remaining time-
(1:00 rest between rounds)
*keep going until you complete 35 Deadlifts
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WEIGHTLIFTING
Pause Jerk (:02 in split)
70% 3×3
Power Clean
60% 2×3
65% 3×2
Push Press
2×3 70%
2×3 75%
Close Grip Bench Press
70% 4×4
Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
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POWERBUILDING
Deload
Back Squat
35% 1×8
50% 1×5
60% 1×3
65% 1×8
1/4 Squat
90% 3×3
Pause Squat
60% 1×3
Reverse Hyper
2×20 (MH)
“There is no such thing as a great talent without great will power.”
~Honore de Balzac
