CROSSFIT
Barbell Bent Over Row
12(L) 10(M) 8(MH) 6(H)
AMRAP 15:00
5 Deadlift 225/155
10 Burpee Over the Bar
20 Double Under
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STRONGFIT
Week 2
2 rounds: (very light)
12 Cuban Press
12 Dumbbell Pec Fly
12 Prone Incline Rear Delt Fly
(alternate rounds with a partner)
Standing Barbell Shoulder Press
4×8 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
Dumbbell Pullover
4×8 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
3 rounds:
No rest between exercises:
15 Machine Dip
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
AMRAP 7:00
7 Calorie Ski Erg
14 Ab Machine
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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
70% 1+1+1+1
75% 3(1+1+1+1)
Deadlift
60% 1×8
65% 1×4
70% 1×2
75% 2×8
3 sets:
8 Reverse Hyper
12 Weighted Ab Crunch (machine)
AMRAP 15:00
5 Deadlift 275/185
10 Burpee Over the Bar
20 Double Under
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Hang Power Clean (AK)
Clean
70% 3×3
Clean Pull
95% 4×4
Front Squat
75% 4×4
Reverse Hyper
3×12(M)
Side Plank Hold
2x:20 (both sides)
“Life can only be understood backwards; but it must be lived forwards.”
~Soren Kierkegaard
