CROSSFIT
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
6 rounds for time with a partner:
200m Row
12 Wall Ball
30 Double Under
(Alt. rounds with partner – 6 rounds each)
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STRONGFIT
Cycle 4/Week 2
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
Burgener Warm-up (Clean & Jerk)
3-5 reps of each of the following:
Strict Press
Push Press
Push Jerk
Front Squat
Clean Pull
Muscle Clean
Tall Clean
Snatch
70% 3×1
Clean
70% 3×1
Jerk
70% 3×1
Every 3:00 for 21:00 (7 rounds)
25/20 Calorie Assault Bike
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WEIGHTLIFTING
Power Snatch
55% 1×2
60% 1×2
65% 1×2
70% 1×2
Clean
70% 2×2
75% 2×1
80% 2×1
“The dog that trots about finds a bone.”
~Golda Meir
