CROSSFIT
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
*follow each set with 15 band pull apart
AMRAP 12:00
9 Pull-up
6 Burpee Box Jump Over 24/20
3 Wall Walk
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Shoulder Press
10(L) 8(M) 6(H) 15(MH)
Pullover
10(L) 8(M) 6(H) 15(MH)
Weighted Dip or Machine Dip
10(L) 8(M) 6(H) 15(MH)
Barbell Curl
10(L) 8(M) 6(H) 15(MH)
Skull Crusher
10(L) 8(M) 6(H) 15(MH)
For time:
70 Calorie Ski Erg
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COMPETITOR
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
15 Banded Good Mornings
7 Box Step Overs
5 DBall Front Squat
With a partner for total time:
4 rounds –
*Partner 1* 20/16 Calorie Ski
*Partner 2* 5 DBall Cleans 150/100
**Switch when both partners are done**
(rest 5:00)
4 rounds –
*Partner 1* 20/16 Calorie Ski
*Partner 2* 5 DBall Front Squats 150/100
*Switch when both partners are done*
4 rounds for time:
100 Double Under
100′ HS Walk
(1:1 rest)
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×3
75% 1×3
80% 2×2
“Nothing can be done except little by little.”
~Charles Baudelaire
