CROSSFIT
Trap Bar Deadlift
4(L) 4(M) 4(MH) 4(H)
AMRAP 9:00
1-2-3-4-5-6-7….
Power Clean 95/65
Thruster
Shoulder to Overhead
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STRONGFIT
Cycle 2/Week 3
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 Elevated Heel Romanian Deadlift
7 Supinated Grip Bent Over Row
4 Headstand Toes to Ground
Tempo Clean Pull + Muscle Clean + Tall Clean
4+1+1(L), 3+1+1(M), 2+1+1(MH), 1+1+1(H)
Hang Clean (AK) + Clean
70% 2(1+1)
75% 2(1+1)
80% 2(1+1)
Deadlift
4(L) 4(M) 4(MH) 4(H)
For time:
1000m Row
75 Wall Ball 20/14
50 Burpee Over Rower
25 Bar Muscle-up
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WEIGHTLIFTING
3-Position Power Clean (AK, BK, Floating)
5(1+1+1)
At a moderate load:
Romanian Deadlift 8-8-6-6
At a moderate load:
Reverse Lunge 8-8-6-6
At a moderate load:
Bent Barbell Row 8-8-6-6
At a moderate load:
Pullover 8-8-6-6
“Experience is something you don’t get until just after you need it.”
~Steven Wright
