CROSSFIT
Power Clean
2(L) 2(M) 3×2(MH)
3 rounds for time:
21 Calorie Row
15 Burpee
9 Box Jump 24/20
________________________________
STRONGFIT
Cycle 4/Week 1
Back Squat
10(L) 8(M) 6(H) 15(MH)
3 rounds:
No rest between exercises.
12 Leg Press
8 Romanian Deadlift
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
15 Leg Extension
15 Hamstring Curl
(alternate rounds with a partner)
AMRAP 8:00
12 Russian Kettlebell Swing
12 Steps Walking Lunge (each leg)
_________________________________
COMPETITOR
3 rounds for quality:
5 Single-Arm DB Sots Press (each arm)
40yd Double KB Rack Carry
10 DB Rear Delt Fly
Snatch Push-Press + Overhead Squat
60% 3+1
65% 3+1
70% 2(3+1)
(% based on 1RM Snatch)
High Hang Snatch
60% 1×2
65% 1×2
70% 3×2
3-Position Snatch Pull (Hip, AK, Floating)
70% 3×2
3 rounds for time: (slowest round is score)
15/12 Calorie Assault Bike
12 Burpee Box Jump Over 30/24
15/12 Calorie Assault Bike
9 Burpee Box Jump Over
15/12 Calorie Assault Bike
6 Burpee Box Jump Over
(round starts every 10:00)
_______________________________
WEIGHTLIFTING
At a light/moderate load:
Tall Jerk 4×4
At a light/moderate load:
Pause Jerk (:03 in dip/:03 in split) 4×4
At a light/moderate load:
Pause Power Clean (:03 BK) 4×4
Machine Shoulder Press
3×15 (M)
Lateral Raise
3×15 (M)
Triceps Pushdown
3×15 (M)
______________________________
POWERBUILDING
Cycle 2/Week 1
Back Squat
30% 1×5
40% 1×5
50% 1×5
60% 1×5
70% 1×5
Box Squat (from sticking point)
5(L) 5(M) 5(H)
*increase weight of heavy set each week
Good Morning
10(L) 8(M) 6(H)
Nordic Curl
2 sets (pick reps)
Weighted Plank Hold
2x :30 (M)
“What I have to say is far more important than how long my eyelashes are.”
~Walter Scott
