CROSSFIT
3 rounds for quality:
30 Flutter Kick
20 Sit-up
10 Leg Lift Overs
For total reps:
AMRAP 4:00
400m Run
Max Wall Balls 20/14 (in remaining time)
(Rest 1:00)
AMRAP 4:00
400m Run
Max Toes to Bar (in remaining time)
(Rest 1:00)
AMRAP 4:00
400m Run
Max Lateral Ball Slam (in remaining time)
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STRONGFIT
Cycle 2/Week 2
1.5 Shoulder Press
4(L) 4(M) 4(MH) 4(H)
*follow each set with 12 band pull apart.
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press (M)
8 Tempo Lateral Raise (:04 ecc) (M)
8-12 Machine Dip (M)
(alternate rounds with a parter)
2 rounds:
30 Calorie Ski Erg
40 Sit-up
50 Band ticeps Pushdown
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
6 Weighted Back Extension
6 Box Step-up (each leg)
Build to a moderate load:
Front Squat + SquatJerk 3(3+1)
For total time:
2 rounds –
10 Toes to Bar
10 Squat Clean 135/95
2 rounds –
10 T2B
7 Squat Clean 185/125
2 rounds –
10 T2B
4 Squat Clean 225/155
5 rounds for time: (slowest is score)
10/8 Calorie Row
5 Bar Muscle-up
50 Double Under
(1:00 rest between rounds)
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WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Pull
100% 3×3
Seated Row
8(L) 8(M) 8(MH) 8(H)
Back Extension
2×12 (M)
“Gratitude is a duty which ought to be paid, but which none have a right to expect.”
~Jean-Jacques Rousseau
