CROSSFIT
Back Squat
8(L) 6(M) 4(MH) 2(H)
*Follow each set with 10 DB Romanian Deadlift
AMRAP 10:00
5 DB Snatch 50/35 (L arm)
5 DB Thruster 50/35 (L arm)
5 DB Snatch (R arm)
5 DB Thruster (R arm)
30 Double Unders
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STRONGFIT
Week 1
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Bird Dog
Complete with as little rest as possible:
50 Machine Squat
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Hamstring Curl
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Leg Extension
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Calf Raise
(use a weight that you can do 12-15 reps with)
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COMPETITOR
Snatch Pull + Floating Snatch Pull + Floating Snatch
65-70% 3(1+1+1)
Power Snatch
70-75% 5×1
For time:
1-2-3-4-5-6-7-8-9-10
Power Snatch 135/95
Burpee Chest to Bar Pull-up
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WEIGHTLIFTING
Jerk
70% 2×2
75% 2×2
80% 2×2
Power Clean
70% 5×2
Push Press
70% 2×2
75% 2×2
80% 2×2
Close Grip Bench Press
35% 1×8
50% 1×5
65% 1×3
75% 2×3
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 1 /Week 1
Machine Squat
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week. plan it.)
Bulgarian Split Squat
8(L) 8(M) 8(H)
(increase weight of final set each week. plan it.)
Leg Press
6(H) 12(MH) 25(M)
Hamstring Curl
8(L) 8(M) 8(H)
Standing Calf Raise
2×20 (0)
2 rounds:
20 Leg Lift
30 Heel Tap
10 V-up
30 Toes touch
20 Bicycle Crunch
“There are only two tragedies in life: one is not getting what one wants, and the other is getting it.”
~Oscar Wilde
