CROSSFIT
4 rounds for reps:
Strict Pull-up
Bar Dip
(rest 1:00)
3 rounds for time:
80m Sled Push 225/135
1000/800m Assault Bike
(rest 1:00)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Straight Arm Pulldown (band)
12 Scapular Retraction (band)
Linear T-Bar Row
15(L) 12(M) 10(MH) 8(H)
Wide Pulldown
15(L) 12(M) 10(MH) 8(H)
Pullover
15(L) 12(M) 10(MH) 8(H)
EZ Bar Curl
15(L) 12(M) 10(MH) 8(H)
Rear Delt Fly
3×15 (M)
Rope Biceps Curl
3×15 (M)
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COMPETITOR
2 rounds:
1:00 Run
20 Handstand Shoulder Tap
10 Single-Arm KB Swing (each arm)
Clean
70% 2×4
75% 3×3
Clean Pull + Clean High Pull
95% 2(3+1)
Weighted Pull-up
4(L) 3(M) 2(H) AMRAP (O)
(rest 1:00-2:00)
3 rounds for time:
80m Sled Push 225/135
1000/800m Assault Bike
(rest 1:00)
For time:
30 DB Power Clean & Jerk 2×50/35
60 GHD Sit-up
90′ Handstand Walk
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3.2.1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Barbell Bent Row
6(L) 6(M) 6(MH) 6(H)
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
Barbell Curl
10(L) 10(M) 10(MH) 10(H)
“The true secret of happiness lies in taking a genuine interest in all the details of daily life.”
~William Morris
