CROSSFIT
Overhead Squat
10(L) 8(M) 6(MH) 4(H)
5 rounds for time:
400/300m Row
20 Wall Ball Shot 20/14
10 Burpee to 6″
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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
Push Press + Push Jerk
2 waves:
3+1, 2+1, 1+1
(first wave start at 70%, second wave start at 75%)
Bench Press (:03 eccentric, :01 pause)
6-6-6-6-6
3 sets:
5 Strict Pull-up
10 Pullover
3 sets:
12 DB Incline Bench Press
12 DB Incline Seal Row
For time:
50 DB Hang Clean & Jerk (1xDB) 50/35
5 Bar Muscle-up
50/40 Calorie Ski
5 Bar Muscle-up
50 Toes to Bar
5 Bar Muscle-up
50/40 Calorie Ski
5 Bar Muscle-up
50 DB Hang Clean & Jerk (1xDB) 50/35
(switch hands on DB whenever you choose)
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WEIGHTLIFTING
At a moderate load:
Standing Overhead Press 3×8
At a moderate load:
Supinated Pulldown 3×8
At a moderate load:
Close Grip Bench Press 3×8
At a moderate load:
Upright Row 3×8
At a moderate load:
Triceps Pushdown 3×12
At a moderate load:
Dumbbell Lateral Raise 3×12
At a moderate load:
Hammer Curl 3×12
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POWERBUILDING
Cycle 3/Week 1
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 1×5
1/4 Squat
2(M) 2(MH) 2(H)
Pause Squat
2(M) 2(MH)
Weighted Plank Hold
2x :30 (M)
“Accuracy of observation is the equivalent of accuracy of thinking.”
~Wallace Stevens
