CROSSFIT
Strict Pull-up (increase from last week)
4xMax Reps
“Doctor Michelle”
3 rounds for time: (partner)
2000m Bike
80m Sled Push 225/135
20 Power Clean 135/95
40 Burpee Over Bar
(share work anyhow)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Supine Incline Front Raise
12 Prone Incline Y Raise
12 Prone Incline Rear Delt Fly
(alternate rounds with a partner)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Single-Arm Seated Row
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
15 Machine Rear Delt Fly
15 Plate Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Machine Lateral Raise
15 Cable Fly (high pulley)
(alternate rounds with a partner)
For time:
21 Cal Ski Erg
9 Cal Row
15 Cal Ski Erg
15 Cal Row
9 Cal Ski Erg
21 Cal Row
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COMPETITOR
2 rounds:
200m Run
12 Banded Side Step (each way)
8 Single-Leg Glute Bridge (each leg)
Strict Muscle-up (or assisted)
6×1 (floor, bands, muscle-down)
Weighted Pull-up (increase weight from last week)
4×4-6 reps
“Doctor Michelle”
3 rounds for time: (partner)
2000m Bike
80m Sled Push 270/180
20 Power Clean 155/105
40 Burpee Over Bar
(share work anyhow)
For time:
200 Calorie Ski
*20 Weighted Sit-up every 4:00 starting at 0:00
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 3×2
Clean Pull
100% 2×3
110% 2×2
Front Squat
70% 2×4
75% 2×3
80% 2×2
Plank Hold
2x:45
“I’ve got a friend who is a lion tamer. He used to be a school teacher till he lost his nerve.”
~Les Dawson
