CROSSFIT
Barbell Bent Over Row
12(L) 12(M) 12(MH) 12(H)
For time:
30 Toes to Bar
100 Double Under
400m Run
30 Single-Arm Devil Press 50/35
400m Run
100 Double Under
30 Toes to Bar
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STRONGFIT
Week 2
2 rounds: (very light)
12 Seated Lateral Raise
12 Seated Front Raise
12 Seated Rear Delt Fly
Dumbbell Shoulder Press
10(L) 10(M) 10(MH) 10(H)
Supinate Pulldown
10(L) 10(M) 10(MH) 10(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Low Row
10(L) 10(M) 10(MH) 10(H)
Dumbbell Skull Crusher
3×12 (M)
Alt-Arm Dumbbell Curl
3×12 (M)
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COMPETITOR
2 rounds:
200m Run
12 Banded Side Step (each way)
8 Single-Leg Glute Bridge (each leg)
Clean Pull + Clean + Hang Clean + Jerk
60% 4(1+1+1+1)
Deadlift
60% 3×8
3 sets:
10 Reverse Hyper
15 Weighted Ab Crunch (machine)
For time:
30 Toes to Bar
100 Double Under
400m Run
30 Single-Arm Devil Press 50/35
400m Run
100 Double Under
30 Toes to Bar
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WEIGHTLIFTING
TESTING SATURDAY
Snatch
70% 2×2
75% 1×1
80% 3×1
Clean & Jerk
70% 1×2
75% 1×1
80% 2×1
“The supreme accomplishment is to blur the line between work and play.”
~Arnold J. Toynbee
