CROSSFIT
Push Press
5×3 (constant load)
(1:00 rest between sets)
7 rounds each for time: (slowest round is score)
250/200m Row
12 Toes to Bar
8 Burpees to 6″
(rounds start every 3:00 – rest in remaining time)
_________________________
STRONGFIT
Week 2
2 rounds: (very light)
12 Supine Scaption
12 H-Raise
12 Lateral Raise
Shoulder Press
8(L) 6(M) 4(H) 10(MH)
Pullover & Press
10(L) 8(M) 6(H) 12(MH)
Weighted or Machine Dip
8(L) 6(M) 4(H) 10(MH)
8-7-6-5-4-3-2-1
EZ Bar Biceps Curl
EZ Bar Overhead Triceps Extension
(alternate rounds with a partner)
10-20-30-20-10
Calorie Row
Sit-up
___________________________
COMPETITOR
Muscle Clean + Tall Clean
3+2 (L), 3+2 (M), 3+2 (MH)
Power Clean + Floating Clean
60% 1+1
65% 1+1
70% 1+1
75% 1+1
80% 1+1
(based on Power Clean 1RM)
For time:
30 DB Snatch 50/35
30 Toes to Bar
20 DB Snatch 60/40
20 Toes to Bar
10 DB Snatch 70/50
10 Toes to Bar
_________________________
WEIGHTLIFTING
At a moderate load:
Muscle Clean 4×4
Clean Pull
85% 4×4
Front Squat
70% 4×4
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
H-Raise
3×12-15 (M)
“Genius begins great works; labor alone finishes them.”
~Joseph Joubert
