CROSSFIT
Power Clean
2(L) 2(M) 2(MH) 2(H)
7 rounds for time:
200m Run
10 Single-Arm Devil Press 50/35
(1:00 Rest betewen rounds)
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STRONGFIT
Cycle 5/Week 1
Back Squat 5-5-5-5-5
“Rest Pause Set”
Leg Press
“Rest Pause Set”
Russian Kettlebell Swing
“Rest Pause Set”
Hamstring Curl
3 rounds for Calories:
:30 Assault Bike
1:30 rest
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COMPETITOR
3 rounds for quality:
12 Ring Row
8 Z-Press (2x DB)
4 Tempo Strict Chest to Ring Pull-up (false grip) (:03 eccentric)
Snatch Push Press + Drop Snatch
2+2 (M)
2+2 (MH)
2(1+1) (H)
High Hang Snatch
60% 1×3
65% 1×3
70% 1×2
75% 1×2
80% 1×1
Tempo Snatch Deadlift
5×2 (:05 ecc/:05 con)
6 rounds for time:
21/16 Calorie Assault Bike
9 Devil Press (2xDB) 50/35
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WEIGHTLIFTING
At a light load:
Tall Jerk 4×4
At a moderate load:
Pause Jerk (:03 in dip/:03 in split) 4×3
At a moderate load:
Pause Power Clean (:03 BK) 4×3
Machine Shoulder Press
3×12 (M)
Lateral Raise
3×12 (M)
Triceps Pushdown
3×12 (M)
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POWERBUILDING
Cycle 2/Week 2
Back Squat
30% 1×5
40% 1×5
50% 1×5
60% 1×5
70% 1×1
75% 1×5
Box Squat
5(L) 5(M) 5(H)
Good Morning
10(L) 8(M) 6(H)
Nordic Curl
2 sets (pick reps)
Weighted Plank Hold
2x :30 (MH)
“Everywhere is within walking distance if you have the time.”
~Steven Wright
