CROSSFIT
For load:
Power Snatch 5-5-5-5-5
(make consistent increases)
For time:
750/600m Row
40 DB Snatch 50/35
500/400m Row
40 DB Lunge Steps 50/35
250/200m Row
40 DB Goblet Squat
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STRONGFIT
Cycle 1/Week 2
Leg Press
4×10 (M)
Split Squat
3×6 (M) (each leg)
Hamstring Curl
3×10 (M)
Leg Extension
3×10 (M)
Standing Calf Raise
3 sets (pick reps)
For time:
:30 Plank Hold
500m Row
:30 Plank Hold
500m Row
:30 Plank Hold
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COMPETITOR
3 rounds for quality:
200m Ski Erg
12 Top Down Alternating Arm Z-Press (total)
8 Plank Rotations (total)
Snatch Pull + Floating Power Snatch + Power Snatch
80% 3(1+1+1)
Snatch Grip Push Press + Overhead Squat (:03 ecc)
75% 1(5+1)
80% 2(2+1)
Power Clean
75% 2×3
80% 2×2
Strict Press
10(L) 8(M) 5(MH) 3(H)
(increase weight on heavy 3 from last week)
“Demetrius”
For time:
20-16-12-8-4
Bench Press 155/105
Calorie Row/Ski/Run
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3 (empty bar)
Push Press
80% 6 sets of 4
Moderate Intensity
Jerk Recovery 3-3-3-3
Back Squat
80% 6 sets of 4
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POWERBUILDING
Cycle 3/Week 1 (peaking)
Back Squat
6(L) 6(M) 1(MH) 6(H)
Walk Out (:10 hold)
1×1 (H)
Leg Press
8(M) 8(MH) 8(H)
Reverse Hyper
2×20 (MH)
Weighted Sit-up
2×20 (MH)
“There is no great genius without some touch of madness.”
~Aristotle
