CROSSFIT
Clean & Jerk
Build to a moderately heavy set of 2
-20/10lbs: 3×2
For time:
12 Back Squat 185/125
400m Run
9 Back Squat
400m Run
6 Back Squat
400m Run
27 Wall Ball Shot 20/14
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STRONGFIT
Cycle 7/Week 2
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
12 Machine Shoulder Press
12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Plate Raise
12 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
2:00 Row for Calories
:15 Rest
1:00 Plank Hold
:15 Rest
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COMPETITOR
3 rounds for quality:
12 Plate Overhead Lunge (6 each leg)
10 Lateral Ball Slam (5 each side)
8 Med Ball Squat Clean
Muscle Clean + Jerk Dip + Jerk Balance
3+1+1(L) 3+1+1(M) 3+1+1(MH)
Clean Deadlift + Clean Pull + Clean
65% 2(1+1+1)
70% 2(1+1+1)
75% 2(1+1+1)
Deadlift
8(L) 8(M) 8(MH) 8(H)
AMRAP 15:00
500m Ski (or Row)
50 Double Under
10 DBall Over the Shoulder 100/80
25/20 Calorie Assault Bike
50 Double Under
10 DBall Over the Shoulder
3 rounds for quality:
15 Arnold Press
10 DB Step-up (each side)
15 DB Lateral Raise
10 Back Extension
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
100% 2×3
110% 2×2
(based on Clean 1RM)
Front Squat
70% 1×3
75% 1×3
80% 2×2
(based on Front Squat 1RM)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
“Protect the consumer by owning the product all the way from the soil to the table.”
~Henry J. Heinz
