CROSSFIT
Machine Squat or Leg Press
12(L) 10(M) 8(MH) 6(H)
For time:
24 Toes to Bar
72 Double Under
12 Deadlifts 275/185
20 Toes to Bar
60 Double Under
10 Deadlift
16 Toes to Bar
48 Double Under
8 Deadlift
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STRONGFIT
Cycle 5/Week 2
Box Squat (parallel)
10(L) 8(M) 6(MH) 4(H)
3 rounds:
No rest between exercises.
12 Hamstring Curl
8 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Leg Extension
12 Leg Press
(alternate rounds with a partner)
AMRAP 7:00
7 Calorie Assault Bike
14 Sit-up
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COMPETITOR
3 rounds for quality:
10 Ring Row
8 Double DB Sumo Snatch
6 Windshield Wiper
:20 L-Hang Hold
Clean
70% 5×1 (1:00 rest)
Clean Deadlift
85% 3×2
Jerk Dip (:02 pause) + Jerk (:02 pause in dip & split)
50% 3(1+1)
Jerk
70% 5×1 (1:00 rest)
6 rounds each for time:
200m Run
5 Clean & Jerk 135/95
(rounds start every 2:00 for 12:00)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
75% 4×3
Push Press
70% 1×3
75% 1×3
80% 1×1
85% 2×3
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Cycle 1/Week 1
Leg Press
10(L) 10(M) 10(MH) 10(H)
Walking Lunge
8(L) 8(M) 8(MH) 8(H)
Tempo Hamstring Curl (:04 ecc)
10(L) 10(M) 10(H)
Tempo Leg Extension (:04 ecc)
10(L) 10(M) 10(H)
Standing Calf Raise
3 sets (pick reps)
Tempo Incline Sit-up (:04 ecc)
10(L) 10(M) 10(H)
“Let the future tell the truth, and evaluate each one according to his work and accomplishments. The present is theirs; the future, for which I have really worked, is mine.”
~Nikola Tesla
