CROSSFIT
With a partner for total time:
0:00 – 10:00 to complete
200m Run (each – separate)
30 Deadlift 185/125
90 Wall Ball 20/14
10:00 – 20:00 to complete
200m Run (each – separate)
30 Hang Power Clean 135/95
90 Toes to Bar
20:00 – 30:00 to complete
200m Run (each – separate)
30 Shoulder to OH 95/65
90 Ball Slam 20/14
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STRONGFIT
Cycle 1/Week 4 (peak)
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
3 rounds for quality:
8 Single-Leg Deadlift (M) (each leg)
6 Single-Arm OH Squat (M) (each arm)
Clean & Jerk
60% 2×4
65% 2×3
70% 2×2
Front Squat
50% 1×8
60% 1×5
70% 1×3
80% 1×1
3 rounds for quality:
5 Seated Box Jumps (for height)
20yd Sled Pull (sprint)
For time:
5 Rope Climb
21 Deadlift 225/155
4 Rope Climb
15 Deadlift 275/185
3 Rope Climb
9 Deadlift 315/225
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
100% 3×3
3 rounds:
10 Barbell Shrug (M)
15 Band Pull Apart
(alternate rounds with a partner)
Front Squat
70% 1×3
75% 1×3
80% 1×3
Barbell Step-up
2×6 (MH) (steps each leg)
“Never give up, for that is just the place and time that the tide will turn.”
~Harriet Beecher Stowe
