CROSSFIT
5 rounds for time:
12 DB Snatch 50/35
15/12 Calorie Row
18 Push-ups
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STRONGFIT
Week 2
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Bird Dog
Complete with as little rest as possible:
50 Machine Squat
Complete with as little rest as possible:
50 Hamstring Curl
Complete with as little rest as possible:
50 Leg Extension
Complete with as little rest as possible:
50 Calf Raise
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COMPETITOR
Muscle Clean + Strict Press
3(3+3) (M)
Hang Clean + Power Clean + Clean + Push Jerk
60% 1+1+1+1
65% 1+1+1+1
70% 3(1+1+1+1)
Every 1:00 for 5:00
1 Clean & Jerk (75%)
For time:
15/12 Calorie Assault Bike
10 Bar Muscle-ups
Max Wall Balls 20/14 (unbroken)
(1:00 rest before starting the set over)
*Repeat until you complete 150 Wall Balls
**Anytime you stop moving is a break
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
75% 2×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Close Grip Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 3×3
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 1 /Week 2
Machine Squat
8(L) 8(M) 8(MH) 8(H)
Bulgarian Split Squat
8(L) 8(M) 8(H)
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 is no road of flowers leading to glory.”
~Jean de La Fontaine
