CROSSFIT
Power Clean
3(L) 3(M) 3(MH) 3(H)
3 rounds for time:
30/24 Calorie Assault Bike
20 Toes to Bar
10 Burpee
(1:00 rest between rounds)
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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
10 Russian Kettlebell Swing
10 Steps Walking Lunge (each leg)
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COMPETITOR
3 rounds for quality:
20yd KB Rack/OH Carry (each arm)
8 Single-Arm Arnold Press (each arm)
4 L-Sit Pull-up
Power Snatch
3-2-1-1-1
(work up to 100% if you feel good)
Power Clean
3-2-1-1-1
(work up to 100% if you feel good)
Bench Press
80% 1×3
85% 2×2
90% 3×1
5 rounds for time:
30/24 Calorie Row
20 GHD Sit-up
10 Burpee Over Rower
(2:00 rest between rounds)
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WEIGHTLIFTING
Rest
Competing or testing on Saturday.
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POWERBUILDING
Cycle 1/Week 4 (deload)
Back Squat
30% 1×8
40% 1×8
50% 1×5
60% 1×5
Box Squat (from sticking point)
5(L) 5(M) 5(M)
*increase weight of heavy set each week
Walk Out
90% 1×1
Nordic Curl
2 sets (pick reps)
Weighted Plank Hold
2x :30 (M)
“Sometimes it’s the detours which turn out to be the fruitful ideas.”
~Roger Penrose
