CROSSFIT
Seated Row
6(L) 6(M) 6(MH) 6(H)
*Follow each set with 15 Triceps Pushdown
For time:
100/80 Calorie Assault Bike
70 Pull-up
40 DB Box Step-up 1×50/35
(partition anyhow)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Machine Dip
12 EZ Bar Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Upright Row
12 Overhead triceps Extension
(alternate rounds with a partner)
For time:
50 Calorie Ski Erg
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COMPETITOR
Push Press + Push Jerk + Jerk
3+2+1(L), 3+2+1(M), 3+2+1 (MH), 3+2+1 (H)
Behind the Neck Jerk
85% 5×1
3 sets:
3 Seated Box Jumps (for height)
10 Banded Hip Extensions
AMRAP 1:00
7 Handstand Push-up
Max Toes to Bar
(1:00 rest between AMRAPs)
*Score is time to accumulate 100 T2B
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WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Deadlift
95% 1×3
105% 1×3
115% 1×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
8(L) 8(M) 8(MH) 8(H)
Biceps Curl
8(L) 8(M) 8(MH) 8(H)
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
~Albert Einstein
