CROSSFIT
2 rounds: (with a partner)
15 Med Ball Sit-up
15 Russian Twist
15 Leg Throwdowns
For time:
15-12-9
Front Squat 135/95
Pull-up
(Rest 2:00)
15-12-9
Deadlift 225/155
Handstand Push-up
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STRONGFIT
Cycle 4/Week 2
Arnold Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Tempo DB Lateral Raise (:04 ecc)
8 Tempo EZ Bar Front Raise (:04 ecc)
(alternate rounds with a partner)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Machine Shoulder Press
Drop Set
Triceps Pushdown
Drop Set
“Drop Sets”
Choose a weight that allows 12-15 reps (fresh)
Set 1: AMRAP
(reduce weight by 20%)
Set 2: AMRAP
(reduce weight by 20%)
Set 3: AMRAP
(reduce weight by 20%)
Set 4: AMRAP
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COMPETITOR
3 rounds for quality:
15 Back Extension
10 Elevated Reverse Lunge (each leg)
15 Hanging Knee Raise (:01 pause at top)
10 Weighted Push-up
Pause Power Snatch (:01 pause AK)
70% 3×2
72.5% 3×1
Snatch Balance
75% 2×3
80% 2×2
Pause Power Clean (:01 pause AK)
70% 3×2
72.5% 3×1
Tall Clean
3-3-2-2
Pause Front Squat (:01 pause at bottom)
80% 2×3
82.5% 2×2
85% 2×1
For time:
100/80 Calorie Assault Bike
50 Chest to Bar Pull-up
(5:00 rest)
50/40 Calorie Assault Bike
25 Bar Muscle-up
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
100% 3×3
Front Squat
70% 2×2
75% 2×2
80% 2×2
DB Bent Row
8(L) 8(M) 8(MH) 8(H)
Face Pull
4×15 (M)
“The most characteristic mark of a great mind is to choose some one important object, and pursue it for life.”
~Anna Letitia Barbauld
