CROSSFIT
For time:
150 Double Under
AMRAP 20:00
20/16 Calorie Assault Bike
20 Steps DB Walking Lunge 50/35 (1xDB)
20 Push-up
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STRONGFIT
Cycle 5/Week 2
Dumbbell Shoulder Press
10(L) 10(M) 10(MH) 10(H)
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
8 Tempo Machine Dip (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
8 Tempo Machine Shoulder Press (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Plate Raise (:04 ecc)
8 Tempo Triceps Extension (:04 ecc)
(alternate rounds with a partner)
2 rounds:
AMRAP Push-up
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
10 Ring Row
8 Kick Sit (each side)
6 Banded Crunch
:30 Hollow Hold
Pause Power Snatch (:01 pause AK)
60% 3×2
Snatch Balance + Overhead Squat (:03 eccentric)
70% 3(1+1)
Clean Pull (:03 con/:03 ecc) + Power Clean
55% 3(2+1)
Power Clean
60% 3×2
Pause Front Squat (:01 pause at bottom)
70% 3×2
Every 1:00 until failure…
20 Double Under
1 Bar Muscle-up (+1 each round)
(continue each minute until you cannot complete the BMU
reps within the minute, they do not have to be unbroken)
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×3
75% 1×3
80% 2×2
Face Pull
4×15 (M)
“Luck is not something you can mention in the presence of self-made men.”
~E. B. White
