CROSSFIT
Back Squat
8(L) 8(M) 5(MH) 5(H)
AMRAP 20:00
300m Row
200m Run
80m Farmers Carry 53/35
40 Double Under
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STRONGFIT
Cycle 2/Week 2
4 rounds:
4 Front Squat + 4 Back Squat
(make consistnet increases)
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
3 rounds for quality:
1:00 Assault Bike
8 Bulgarian Split Squat (each leg)
10 Single-Leg Deadlift (each leg)
12 Cross Body Toes to Bar (total)
Snatch
Build to Heavy 1
80% of Heavy Set: Death by Snatch (drop & go)
(+1 Snatch every minute on the minute until failure)
Back Squat
3(L) 3(M) 2×3(MH)
AMRAP 20:00
5 Deadlift 225/155
10 Burpee Over Bar
30 Double Under
3 rounds:
12 Split Squat (each leg)
15 DB Romanian Deadlift
20 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
Close Grip Bench Press
8(L) 8(M) 5(MH) 5(H)
4 rounds:
12 Plate Raise
12 Overhead Triceps Exension
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POWERBUILDING
Cycle 3/Week 1
Back Squat
70% 5×5
Good Morning
6(L) 6(M) 6(MH) 6(H)
Hack Squat
8(M) 8(H)
Hamstring Curl
12(L) 12(M) 12(H)
Incline Sit-up
3 sets (pick reps)
“We shall not grow wiser before we learn that much that we have done was very foolish.”
~Friedrich August von Hayek
