CROSSFIT
With a partner for time:
1000m Assault Bike
5 Rope Climb
1000m Row
30 Toes to Bar
1000m Assault Bike
30 Toes to Bar
1000m Row
5 Rope Climb
1000m Assault Bike
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STRONGFIT
Cycle 1/Week 2
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
3 rounds for quality:
10 Single-Leg KB Deadlift (each)
10 Half Kneeling Grave Digger (each)
10 Band Kicks (fire hydrant, kick backs, hip flexion)
Muscle Clean + Tall Power Clean + Jerk
2+2+2(L) 2+2+2(M) 2+2+2(MH)
Clean Pull + Clean + Jerk
70% 1+1+2
75% 1+1+2
80% 1+1+1
85% 1+1+1
90% 1+1+1 (if no misses)
AMRAP 12:00
80 Double Under
4 Rope Climb
20 GHD Sit-up
Deadlift
12(L) 12(M) 12(MH)
(touch & go)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Deficit Clean Pull
90% 3×3
(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)
“He doesn’t know the meaning of the word fear, but then again he doesn’t know the meaning of most words.”
~Bobby Bowden
