CROSSFIT
Fight gone bad
3 rounds of:
Row for Calories
Wall Ball 20/14
Sumo Deadlift High Pull 75/55
Box Jump 20″
Push Press 75/55
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STRONGFIT
Cycle 2/Week 2
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
(increase weight of last set each week)
Lat Pulldown
12(L) 10(M) 8(MH) 6(H)
(increase weight of last set each week)
AMRAP 8:00
8 Calorie Ski Erg
8 Machine Dip
8 Seated Row
3 rounds:
15 Lateral Raise
15 Dumbbell Shrug
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COMPETITOR
3 rounds for quality:
1:00 Ski Erg
8 Strict Ring Pull-up
10 DB Arnold Press
12 GHD Russian Twist
Bench Press
4(L) 4(M) 2×4(MH)
Strict Press
6(L) 6(M) 2×6(MH)
5 rounds for time:
400m Run
10 Pull-up
20 Push-up
30 Air Squat
3 rounds:
12 Supinated Grip Bent Over Row
15 DB Shrug
20 Straight Arm Pulldown
(alt. rounds with partner)
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WEIGHTLIFTING
Clean Pull From Blocks (BK)
3-3-3-3
Clean from blocks (BK)
70% 3×3
Back Squat
80% 6 sets of 6
At a moderate load:
Bent Barbell Row 8-8-8-8
Face Pull
3×15 (M)
“Life is a long lesson in humility.”
~James M. Barrie
