CrossFit
For load:
1.5 Front Squat 2-2-2-2-2
15 rounds for time:
6 DB Snatch 50/35
5 Burpee
4 Toes to Bar
(alternate rounds with a partner. 15 each)
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STRONGFIT
Cycle 1/Week 2
Arnold Press
8(L) 8(M) 8(MH) 8(H)
*follow each set with 10-15 band face pull.
3 rounds:
8-12 Shoulder Press (M)
8-12 Upright Row (M)
8-12 Skull Crusher (M)
(alternate rounds with a partner)
AMRAP 10:00
10 Calorie Row
10 Plate Raise (M)
10 Push-up
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COMPETITOR
2 rounds for quality:
16 Single-Leg RDL (alt. legs)
12 GHD Sit-up
8 Z-Press (2x DB)
Back Squat
50% 1×2
60% 1×2
70% 1×2
80% 2×2
Pin Squat
3(M) 2×3(MH)
3 rounds for time:
20 DB Snatch 50/35
20 Burpee Over DB
20 Toes to Bar
*200m Recovery Jog between rounds
4 rounds for calories + reps:
1:30 – Assault Bike/Assault Runner
1:00 – Pistol Squat (alt. legs)
:30 – Double Under
(rest 1:00 between rounds)
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 1×3
Clean Pull
100% 2×3
110% 2×2
3 rounds:
10 Barbell Shrug (M)
15 Band Pull Apart
(alternate rounds with a partner)
Front Squat
70% 1×3
75% 1×3
80% 2×2
Barbell Step-up
2×6 (MH) (steps each leg)
