CROSSFIT
Bent Over Row
8(L) 6(M) 2×4(H)
4 rounds each for time:
25/20 Calorie Row
80m Sled Push 180/115
200m Run
(rounds start every 6:00)
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STRONGFIT
Week 2
3 rounds:
12 Plate Circle (Lt)
12 Plate Circle (Rt)
12 Plate Side to Side
Shoulder Press
10(L) 10(M) 10(MH) 10(H)
Seated Row
10(L) 10(M) 10(MH) 10(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Barbell Curl
10(L) 10(M) 10(MH) 10(H)
3 rounds:
15 Lateral Raise
15 Triceps Pushdown
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COMPETITOR
2 rounds:
200m Run
5 Strict Toes to Bar
10 Scapular Pull-up
Strict Pull-up
4×6-10 (:02 eccentric)
For quality:
100′ HS Walk
30 Bar Muscle-up
(partition as needed, as few sets as possible)
5 rounds each for time:
25/20 Calorie Row
80m Sled Push 180/115
200m Run
(rounds start every 6:00)
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WEIGHTLIFTING
At a moderate Load:
Clean from Block (BK)
5×3
Clean Pull
80% 4×4
Barbell Bent Row
4×8 (M)
Lat Pulldown
4×10 (M)
Barbell Curl
4×12 (M)
“The greatest pleasure I know is to do a good action by stealth and have it found out by accident.”
~Charles Lamb
