CROSSFIT
Reverse Lunge
8(L) 6(M) 4(MH)
For time:
20/15 Calorie Row
20 Pull-up
20/15 Calorie Row
20 Thruster 95/65
20 Pull-up
20/15 Calorie Row
20 D-Ball Over the Shoulder 100/80
20 Thruster
20 Pull-up
20/15 Calorie Row
_____________________________
STRONGFIT
Cycle 6/Week 2
Back Squat
8(L) 8(M) 5(MH) 5(H)
Single-Leg RDL
3×8 (M)
Reverse Lunge (each leg)
3×6 (M)
3 rounds:
:30 Wall Sit
:30 Plank Hold
:30 Standing Calf Raise
:30 Rest
_____________________________
COMPETITOR
2 rounds for quality:
10 Ring Row
10 Double DB Sumo Snatch
10 Windshield Wiper
:20 L-Hang Hold
Power Clean + Push Press
70% 2+2
75% 2+2
80% 2+2
Rack Jerk + Pause Split Jerk (:02 in dip/:02 in split)
50% 1+1
55% 1+1
60% 1+1
Jerk
Build to Heavy 1
For time:
18-15-12-9-6
Line Facing Burpee
Calorie Ski Erg
________________________________
WEIGHTLIFTING
Meet Week!
Rest
________________________________
POWERBUILDING
Cycle 2/Week 1
Back Squat
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
Reverse Lunge (each leg)
3×6 (M)
3 rounds:
No rest between exercises.
12 Leg Extension
12 Leg Press
(alternate rounds with a partner)
Nordic Curl
3 sets (pick reps)
Side Plank Hold
2x :30 (each side)
“There’s no such thing as a free lunch.”
~Milton Friedman
