CROSSFIT
Back Squat
6(L) 6(M) 6(MH) 6(H)
*Follow each set with 10 DB Romanian Deadlift
3 rounds for time:
400m Run
12 Power Clean 135/95
21 Burpee
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STRONGFIT
Week 2
2 rounds: (very light)
10 TKE (each leg)
10 Reverse Lunge (each leg)
10 Glute Bridge
Machine Squat
8(L) 8(M) 8(MH) 8(H)
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
Leg Extension
10(H) 12(MH) 15(M)
Hamstring Curl
10(H) 12(MH) 15(M)
3 rounds:
1:00 Calorie Assault Bike
:30 Plank Hold
:30 Wall Sit
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COMPETITOR
Snatch Deadlift + Snatch Pull + Snatch
60% 1+1+1
65% 1+1+1
70% 1+1+1
75% 1+1+1
80% 1+1+1
Power Snatch
85% 5×1
(1:00 rest)
3-Position Deficit Snatch Deadlift
90% 1+1+1
95% 1+1+1
100% 2(1+1+1)
(3-Positions = pull to mid shin, above the knee, hips)
3 sets:
10 Prone Incline DB Rows
15 DB Cross Body Hammer Curls (each arm)
5 Ring Dips (:03 pause in support position each rep)
For time:
150 Double Unders
15 Ring Muscle-ups
30 Burpee Box Get Over 48/40
15 Ring Muscle-ups
150 Double Unders
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WEIGHTLIFTING
Jerk
70% 1×3
75% 2×2
80% 5×1
Power Clean
70% 2×3
75% 2×3
Push Press
75% 1×3
80% 1×3
85% 2×3
Close Grip Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 2×5
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
TESTING
Back Squat
Build to 1RM
“Eventually everything connects – people, ideas, objects. The quality of the connections is the key to quality per se.”
~Charles Eames
