CROSSFIT
Seated Row
15 (L) 12(M) 10(MH) 8(H)
Dumbbell Pullover
15 (L) 12(M) 10(MH) 8(H)
3 rounds:
500m Row
400m Run
30 Sit-up
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STRONGFIT
Cycle 1/Week 2
Standing Shoulder Press + Weighted Dip
4+4 (L)
4+4 (M)
4+4 (MH)
4+4 (H)
3 rounds:
No restbetween exercises.
8-12 Pullover
8-12 Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No restbetween exercises.
8-12 EZ Bar Front Raise
8-12 EZ Bar Biceps Curl
(alternate rounds with a partner)
AMRAP 10:00
15 Calorie Row
15 Push-up
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COMPETITOR
15-12-9 or quality:
Single-Arm Deadlift (total)
Single-Arm Hang DB Snatch (total)
Hanging Leg Lift Over (total)
For total distance:
7:00 Max Distance Row
(1:00 rest)
7:00 Max Distance Assault Bike
(1:00 rest)
7:00 Max Distance Ski Erg
Floating Snatch Deadlift
85% 1×4
90% 1×4
95% 1×4
100% 1×4
For total reps:
2-4-6-8-10-12-etc…
Chest to Bar Pull-up (unbroken)
(:15 rest between attempts)
*OPTIONAL BODYBUILDING*
Upper Body Pull
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 3×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Step-up
8(L) 8(M) 8(H)
Lat Pulldown
12(L) 10(M) 8(H)
Rear Delt Fly
4×15 (M)
“Well done is better than well said.”
~Benjamin Franklin
