CROSSFIT
For load:
Every 1:00 for 10:00
Odd – 2 Weighted Pull-up
Even – 2 Weighted Dip
4 rounds for total reps:
AMRAP 4:00
400m Run
15 Hand Release Push-up
Max Reps Burpee Box Jump Overs 24/20
(rest 2:00 between AMRAP’s)
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STRONFIT
Cycle 3/Week 2
Arnold Press
2x Run the Rack
Lateral Raise
2x Run the Rack
Triceps Extension
2x Run the Rack
For time:
27-21-15-9
Calorie Row
Push-up
*Run the Rack
1. Start with a light weight. Perform 6 reps.
2. Immediately Increase weight. Perfrom 6 reps.
3. Continue until failure.
4. Immediately work back down.
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COMPETITOR
3 rounds for quality:
14 DB Romanian Deadlift
12 GHD Sit-up
10 DB Curl & Press
Muscle Clean + Tall Clean + Push Press
3(2+2+2) -choose weight-
Clean & Jerk
2 waves:
75% 1×1
80% 1×1
85% 1×1
Clean Pull
95% 3×3
Clean Deadlift
105% 2×2
Pause Front Squat + Front Squat + Pause Front Squat
70-80% 4(1+2+1)
(stay on the lighter side if you need to, focus on positions)
10 rounds for time:
10/8 Calorie Assault Bike
7 C2B Pull-up
4 Deadlift 275/185
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 1×3
75% 1×3
80% 2×2
Weighted Back Extension
3×12 (M)
Incline Sit-up
2 sets (pick reps)
“If you rest, you rust.”
~Helen Hayes
