CROSSFIT
Dumbbell Pullover
8(L) 8(M) 8(MH) 8(H)
AMRAP 20:00
15 KB Swing 53/35
9 Pull-up
3 Wall Walk
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STRONGFIT
Cycle 6/Week 1
Barbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
AMRAP 7:00
1-2-3-4-5-6-7….
Dip
(each set unbroken. if you fail, start back at 1)
3 rounds:
No rest between exercises.
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is 1)
(alternate rounds with a partner)
Reverse Grip Triceps Pushdown
4×15 (M)
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COMPETITOR
3 rounds for quality:
15 Ring Row
12 Kick Sit (each side)
10 Banded Crunch
:30 Hollow Hold
Pause Power Snatch (:01 pause AK)
80% 3×2
82.5% 3×1
Snatch Balance + Overhead Squat
Work up to Heavy 1+1
Clean Pull + Power Clean
85% 3(1+1)
Power Clean
70% 5×1 (1:00 rest)
(fast and snappy reps at lower weight)
Pause Front Squat (:01 pause at bottom)
90% 2×1
7 rounds for time:
10/8 Calorie Assault Bike
3 Bar Muscle-up
10/8 Calorie Assault Bike
3 Wall Walk
(2:00 rest between rounds)
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
90% 2×3
100% 2×2
Front Squat
70% 1×2
75% 1×2
80% 2×2
“You can never get enough of what you don’t need to make you happy.”
~Eric Hoffer
