CROSSFIT
For load:
Every 1:00 for 10:00
Odd min: 10 Seated Row
Even min: 10 Chest Press
For time:
25 Weighted Sit-up 25lbs
25 Toes to Bar
2 rounds:
40yrd Sled Push 135/90
(rest 1:00)
40yrd Sled Push
(rest :45)
40yrd Sled Push
(rest :30)
40yrd Sled Push
(rest :15)
40yrd Sled Push
*200m recovery walk
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STRONGFIT
Cycle 4/Week 2
AMRAP 8:00
8 Barbell Shoulder Press
8 Supinated Pulldown
AMRAP 8:00
8 Weighted Dip
8 EZ Bar Biceps Curl
3 rounds:
No rest between exercises.
12 Lateral Raise
12 Machine Shoulder Press
12 Triceps Pushdown
(alternate rounds with a partner)
For time:
50 Sit-up
1000m Row
50 Sit-up
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COMPETITOR
3 rounds for quality:
10 Strict Ring Dip
10 Kick Sit (each side)
10 Strict Ring Pull-up
Every 1:00 for 10:00
1-3 Ring Muscle-up
*Start each round with 20 Double Under
2 rounds for time:
Power Snatch 3-2-1-3-2-1
*Build up to 80/85% first round, then 85/90% for the singles
(rest as needed between rounds)
For total reps:
AMRAP 3:00
3-6-9-12-15…
Deadlift 225/155
Bar Facing Burpee
(rest 2:00)
AMRAP 4:00
2-4-6-8-10…
Deadlift 275/185
Bar Facing Burpee
(rest 2:00)
AMRAP 5:00
1-2-3-4-5…
Deadlift 315/205
Bar Facing Burpee
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 3×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2
3 rounds:
15 Reverse Hyper
Ab Wheel (pick reps)
“Courage consists not in blindly overlooking danger, but in seeing it, and conquering it.”
~Jean Paul
