CROSSFIT
4 rounds for reps:
Strict Pull-up
Bar Dip
(rest 1:00 between rounds)
For time:
80m Sled Push Shuttle 180/90
500/400m Row
60m Sled Push Shuttle 225/135
500/400m Row
40m Sled Push Shuttle 270/180
500/400m Row
20m Sled Push Shuttle 315/225
500/400m Row
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STRONGFIT
Week 2
2 rounds: (very light)
15 Seated Lateral Raise
15 Seated Rear Delt Fly
15 Dumbbell Fly
Standing Shoulder Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
Wide Grip Pulldown
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set by weekly)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set by weekly)
Upright Row
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set by weekly)
Ski Erg
9 Calories (Slow)
21 Calories (Fast)
15 Calories (Slow)
15 Calories (Fast)
21 Calories (Slow)
9 Calories (Fast)
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COMPETITOR
2 rounds:
1:00 Run
20 Handstand Shoulder Tap
10 Single-Arm KB Swing (each arm)
Weighted Pull-up
4×4-6 (:02 eccentric)
(increase load from last week)
For time:
10 Muscle-up
30 Thruster 135/95
10 Muscle-up
For time:
80m Sled Push Shuttle 270/180
500/400m Row
60m Sled Push Shuttle 315/225
500/400m Row
40m Sled Push Shuttle 360/270
500/400m Row
20m Sled Push Shuttle 405/295
500/400m Row
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WEIGHTLIFTING
Clean from Block (BK)
70% 1×3
75% 1×3
80% 3×3
Clean Pull
90% 2×3
100% 3×2
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Barbell Curl
12(L) 12(M) 12(MH) 12(H)
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WEIGHTLIFTING
Clean from Block (BK)
70% 1×3
75% 1×3
80% 3×3
Clean Pull
90% 2×3
100% 3×2
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Barbell Curl
12(L) 12(M) 12(MH) 12(H)
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“Before anything else, preparation is the key to success.”
~Alexander Graham Bell
