CROSSFIT
For time:
50/40 Calorie Row
40 Burpee Over Bar
30 Power Clean 135/95
For calories:
1:00 Assault Bike
___________________________
STRONGFIT
Cycle 2/Week 2
Pause Back Squat (:01 in bottom)
3(L) 3(M) 3(MH) 3(H)
*increase weight of final set each week.
3 rounds:
No rest between exercises.
8 RDL (M)
8 Steps Walking Lunge (each leg) (M)
(alternate rounds with a parter)
Leg Press or Machine Squat
6(H) 12(MH) 25(M)
2 rounds:
12 Back Extension (0)
:30 Weighted Plank Hold
__________________________
COMPETITOR
3 rounds for quality:
6 Front Rack Sot’s Press
6 DB Hang Clean (2x DB)
Clean Pull + Floating Power Clean
5(1+1)
*focus on technique, only increase load if the movement is good.
3 rounds for quality:
30yd Backwards Sled Drag
10 DB Clean & Jerks
5 Tempo GHD Sit-up (:05 eccentric)
AMRAP 8:00
25-50-75-100′-etc…
DB Front Rack Walking Lunge 50/35
5-10-15-20-etc…
Handstand Push-up
For Quality:
8-7-6-5-4-3-2-1
False Grip Ring Pull-up
Ring Dip
___________________________
WEIGHTLIFTING
Jerk
2 waves:
60% 1×3
65% 1×3
70% 1×3
Power Clean
2 waves:
60% 1×3
65% 1×3
70% 1×3
Push Press
2 waves:
60% 1×3
65% 1×3
70% 1×3
Alt Side & Front Raise
3×8 (each way)
__________________________
POWERBUILDING
Cycle 4/Week 2 (testing next week)
Back Squat
35% 1×8
50% 1×5
55% 1×3
65% 1×1
70% 1×1
80% 1×1
92.5% 1×1
Walk Out
120% 1×1
40yd Walking Lunge (0)
2 rounds:
15 Reverse Hyper (MH)
15 Nautilus Ab (H)
“The characteristic of scientific progress is our knowing that we did not know.”
~Gaston Bachelard
