CROSSFIT
Overhead Squat
15(L) 12(M) 10(MH) 8(H)
5 rounds for time:
AMRAP 2:00
15 Wall Ball 20/14
12 Toes to Bar
Max Calorie Row (in remaining time)
(2:00 rest between AMRAPs)
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STRONGFIT
Week 2
8 rounds:
:10 Bike
:20 Rest
“Rest Pause Sets”
Leg Press
“Rest Pause Sets”
Hamstring Curl
“Rest Pause Sets”
Leg Extension
2 rounds:
:30 Split Squat Hold (each leg)
1:00 Plank Hold
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COMPETITOR
Bench Press + Weighted Strict Pull-up
Build to Heavy 2+2
(3:00 rest)
Build to Heavy 4+4
(3:00 rest)
Build to Heavy 6+6
*WOD 1*
For total time:
75 Toes to Bar
(10 Burpee Box Jump Over 24/20 every time you break)
-5:00 rest-
50 Burpee Box Jump Overs 24/20
(15 Toes to Bar every 90 seconds – starting with T2B)
*WOD 2*
3 rounds for time:
800m Run
100′ Handstand Walk
*Conditioning*
2 rounds:
400m Ski
(rest 1:00)
800m Row
(rest 2:00)
1600m Bike
(rest 3:00)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×3
75% 2×2
Push Press
75% 2×3
80% 2×2
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POWERBUILDING
Deload
Back Squat
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
1/4 Squat
3(M) 3(MH)
Pause Squat
3(M) 3(M)
Weighted Plank Hold
2x :30 (M)
“We first make our habits, and then our habits make us.”
~John Dryden
