CROSSFIT
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
AMRAP 6:00
10 Power Snatch 95/65
30 Double Under
(3:00 rest)
AMRAP 6:00
10 Power Clean 95/65
30 Double Under
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STRONGFIT
Cycle 4/Week 1
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
12-15 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Calorie Ski Erg
12 Plate Circles (both directions)
12 Calorie Ski Erg
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
AMRAP 1:00
Push-up
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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
85% 3×1
90% 2×1
95% 1×1
Clean Pull
105% 3×3
Clean Deadlift
115% 2×2
Pause Front Squat + Front Squat + Pause Front Squat
80-90% 4(1+1+1)
*stay on the lighter side if you need to, focus on positions*
AMRAP 20:00
1 Mile Run (buy-in)
-then in remaining time-
5 Bar Muscle-up
10 Pistol Squat
15 Burpee to 6″
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WEIGHTLIFTING
Openers on Saturday
Clean
70% 2×2
75% 1×1
80% 5×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
80% 3×3
“It is difficult to separate, at times, the myth from the truth.”
~Bob Kane
