CrossFit
For load:
1.5 Press 2-2-2-2-2
3 rounds for time:
75 Double Under
50 Sit-up
25 Ball Slam 20/14
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STRONGFIT
Cycle 1/Week 2
Back Squat
8(L) 5(M) 5(MH) 5(H)
*follow each set with 8 band good morning.
2 rounds:
10 Bulgarian Split Squat (M)
10 Single Leg RDL (M)
(alternate rounds with a partner)
Single Leg Calf Raise
2×15 (M)
45-30-15
Russian Kettlebell Swing (M)
Sit-up
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COMPETITOR
2 rounds for quality:
12 Single-Arm OH KB Lunge (switch at 6)
10 Weighted Back Extension
8 Side Lying Hip Raise (each side)
Snatch Push-Press + Snatch Balance
3+2, 2+2, 1+2
Muscle Snatch + Overhead Squat
3(3+1) (:05 eccentric OH Squat)
Snatch Pull + Snatch
70% 1+1
75% 1+1
80% 1+1
85% 1+1
90% 1+1
95% 1+1 (if there were no misses and it felt good)
–
3 rounds:
AMRAP 8:00
10-15-20-25-etc…
Calorie Row
Calorie Ski
Calorie Assault Bike
(rest 2:00 at the end of each AMRAP)
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WEIGTLIFTING
Jerk
70% 2×2
75% 2×2
80% 2×2
Power Clean
75% 3×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 2×2
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Alt Lateral Raise & Front Raise
3×8 (M) (each way)
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POWERBUILDING
Cycle 3/Week 2
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×5
Walk Out
105% 1×1
Walking Lunge
6(L) 6(M) 6(H)
3 rounds:
No rest between exercises.
10 Reverse Hyper (MH)
15 Nautilus Ab (MH)
(alternate rounds with a partner)
“Let your soul stand cool and composed before a million universes.”
~Walt Whitman
~Walt Whitman
