CROSSFIT
Bent Dumbbell Row
10(L) 10(M) 10(MH) 10(H)
For total time:
6 rounds:
8 Calorie Assault Bike
8 Pull-up
(rest 1:00)
5 rounds:
10 Calorie Row
10 Dip
(rest 1:00)
4 rounds:
12 Calorie Ski Erg
12 Burpee to 6″ Reach
___________________________
STRONGFIT
Cycle 1/Week 1
Complete with as little rest as possible:
50 Machine Shoulder Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Front Pulldown
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Decline Chest Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Biceps Curl
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Triceps Extension
(use a weight that you can do 12-15 reps with)
__________________________
COMPETITOR
2 rounds for quality:
2:30 Ski Erg
15 Banded Biceps Curl
10 Single-Arm Devil Press (alt. arms)
15 Banded Face Pull
10 Single-Arm KB Swing (alt. arms)
Standing Strict Press 4-4-4-4-4-4
(rest 2:00 between sets)
Bench Press 6-6-6-6
(rest 2:00 between sets)
3 rounds:
10 DB Incline Bench Press
15 DB Hammer Curl
Max Reps Supine Ring Row
AMRAP 15:00
3-6-9-12-15-18-21…
Handstand Push-up
Ring Dip
Push-up
*30 Double Unders after every round
__________________________
WEIGHTLIFTING
Meet Saturday, April 15th
Snatch
70% 3×1
Clean & Jerk
70% 3×1
“Controversial proposals, once accepted, soon become hallowed.”
~Dean Acheson
