CROSSFIT
Single-Arm DB Bent Over Row
10(L) 8(M) 6(MH) 4(H)
On a 12:00 clock:
2400/2000m Assault Bike
~then~
AMRAP in remaining time:
6 Burpee
6 Pull-up
_______________
STRONGFIT
Week 2
2 rounds: (very light)
12 Prone Incline Y-Raises
12 Prone Incline Rear Delt Fly
12 Standing Lateral Raise
Alt-Arm Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H) (each arm)
Alt-Arm Dumbbell Upright Row
8(L) 8(M) 8(MH) 8(H) (each arm)
Complete with as little rest as possible: (chipper style)
50 Shoulder Press
50 Lateral Raise
50 Machine Dip
50 Triceps Pushdown
For time:
250m Ski Erg
(rest 1:00)
250m Ski Erg
(rest 1:00)
250m Ski Erg
(rest 1:00)
250m Ski Erg
______________________
COMPETITOR
Tempo Strict Pull-up (:03 eccentric, :01 pause at bottom)
40 reps (in as few sets as possible)
3 sets:
12 Seated Row
15 Incline DB Curl
15 Rear Delt Fly
3 rounds for time:
50 Wall Ball 20/14
30 DB Snatch 50/35
10 Wall Walk
8 rounds for load:
20m Sled Pull Shuttle
20m Farmer Carry Shuttle (use handles – HEAVY)
(rest 1:30 between rounds)
______________________
WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
90% 2×3
100% 2×3
Front Squat
70% 2×3
80% 2×2
Dumbbell Bent Row
12(L) 10(M) 8(MH) 6(H)
“He who has provoked the lash of wit, cannot complain that he smarts from it.”
~James Boswell
