CROSSFIT
Trap Bar Deadlift
6(L) 6(M) 6(MH) 6(H)
“Donkey Kong”
For time:
21-15-9
Burpees
Kettlebell Swings 53/35
Box Jumps 24/20
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STRONGFIT
Cycle 2/Week 2
Tempo Lat Pulldown (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Weighted Dip (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Lateral Raise (:04 ecc)
4×8 (M)
AMRAP 12:00
8 Calorie Assault Bike
8 EZ Bar Biceps Curl
8 EZ Bar Overhead Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
10 KB Front Rack Lunge
7 Elevated Heel KB Deadlift
4 KB Windmill (each arm)
Tempo Clean Pull + Tall Clean
3+2(L), 2+2(M), 2+1(MH), 1+1(H)
(3:1:3:1 tempo for clean pull)
3 Position Clean (High Hang, AK, Floor)
55% 1×1
60% 1×1
65% 1×1
70% 1×1
75% 1×1
Deadlift
5(L) 5(M) 5(MH) 5(H)
6 rounds:
:30 Weighted Plank (MH)
20yd Sled Push (H)
(2:00 rest)
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WEIGHTLIFING
3-Position Power Clean (AK, BK, Floating)
5(1+1+1)
At a moderate load:
Romanian Deadlift 8-8-8
At a moderate load:
Reverse Lunge 8-8-8
At a moderate load:
Bent Barbell Row 8-8-8-8
At a moderate load:
Pullover 8-8-8-8
“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”
~Louisa May Alcott
