CROSSFIT
Barbell Bent Row
6(L) 6(M) 2×6(H)
3 rounds for total distance:
AMRAP 6:00
800m Run
Max Sled Push Shuttle 135/90 (in remaining time)
(rest 3:00 between AMRAP’s)
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STRONGFIT
Week 1
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)
4 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
Bent Over Row
6(L) 6(M) 2×6(H)
*follow each set with 20 Band Pull Apart
3 rounds for total distance:
AMRAP 6:00
800m Run
Max Sled Push Shuttle 225/135
(3:00 rest)
AMRAP 9:00
3 Wall Walk
9 Toes to Bar
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WEIGHTLIFTING
Deload
At a moderate Load:
Clean from Block (BK)
5×3
Clean Pull
70% 4×4
Barbell Bent Row
4×8 (L/M)
Lat Pulldown
4×10 (M)
Barbell Curl
4×12
“Always rise from the table with an appetite, and you will never sit down without one.”
~Horace Greeley
