CROSSFIT
For total reps:
Every 1:00 for 10:00
Even – Strict Pull-up
Odd – Strict Dip
(choose reps prior to start. only score successful rounds)
For time:
1500/1200m Row
1200m Run
(rest 3:00)
1000/800m Row
800m Run
(rest 3:00)
500/400m Row
400m Run
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Pullover
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
1:00 Calorie Ski Erg
1:00 Plank Hold
1:00 Rest
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COMPETITOR
Trap Bar Deadlift (low handles)
4-4-4-4-4
Strict Pull-up (:03 eccentric, :01 pause at bottom)
5 sets of Max Reps (unbroken)
(full recovery between sets)
4 sets:
10 Low Row
15 EZ Bar Curl
For time:
10 Wall Ball Shot 20/14
10 DB Snatch 50/35
(1:1 rest)
20 Wall Ball Shot
20 DB Snatch
(1:1 rest)
30 Wall Ball Shot
30 DB Snatch
(1:1 rest)
40 Wall Ball Shot
40 DB Snatch
6 rounds for distance:
AMRAP 3:00
200m Run
30m Sled Push 270/180
Max Assault Bike -in remaining time-
(rest 2:00)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
“Face reality as it is, not as it was or as you wish it to be.”
~Jack Welch
