CROSSFIT
With a partner for time:
1000m Row
160yd Farmers Walk 70/44
100 Double Under
30 Clean & Jerk 95/65
60 Burpee Over Bar
30 Clean & Jerk
100 Double Under
160yd Farmers Walk
1000m Row
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STRONGFIT
Cycle 1/Week 1
8:00 AMRAP
8 Supinated Pulldown (M)
8 Dip (M)
3 rounds:
12 Plate Circles (both directions)
12 Plate Side to Side (over andback is one)
(alternate rounds with a partner)
8:00 AMRAP
8 EZ Bar Biceps Curl (M)
8 EZ Bar Overhead Triceps Extension (M)
3 rounds:
15 Ring Row
15 Calorie Assault Bike
15 Push-up
15 Calorie Row
(alternate rounds with a partner)
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COMPETITOR
For quality:
1000m Ski Erg
30 KB Gorilla Row (15 each arm)
30 Reverse Hyper
Tall Power Clean + Pause Jerk Dip + Pause Jerk
3+1+3, 2+1+2, 1+1+1
Clean Pull + Power Clean + Clean
75% 1+1+1
80% 1+1+1
85% 3(1+1+1)
(based on power clean)
For time:
50 Toes to Bar
40 Burpee to 6″
30 Strict HSPU
20 Bar Muscle-up
10 Rope Climb
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Deficit Clean Pull
90% 2×3
100% 2×2
(based on Clean 1RM)
Front Squat
70% 1×3
75% 1×3
80% 2×2
(based on Front Squat 1RM)
Back Extension
3 sets (pick reps)
“It’s important to be successful enough to be able to keep doing what you love.”
~Lyle Lovett
