CROSSFIT
Every 3:00 for 15:00 (5 sets)
Max Unbroken Strict Pull-up
Max Unbroken Strict Bar Dip
(Rest in the remaining time each set – more than last week)
For total reps:
AMRAP 7:00
28 Double Under
14 Sit-up
7 Toes to Bar
(rest 3:00)
AMRAP 7:00
28 Double Under
14 Push-up
7 Pull-up
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Arnold Press
10(L) 8(M) 6(H) 15(MH)
Machine Dip
10(L) 8(M) 6(H) 15(MH)
3 rounds: (machine)
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
Dumbbell Lateral Raise
15(L) 12(M) 10(MH) 8(H)
Triceps Pushdown
4×15 (M)
10:00 at a moderate pace:
Assault Bike
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COMPETITOR
3 sets:
6 Strict Toes to Bar
10 Russian KB Swing
14 Flutter Kick
Hang Clean + Clean + Jerk
Every 1:00 for 8:00
75-85% 1+1+1
Workout 1 –
For total time:
3 rounds –
15 Bar Facing Burpee
5 Power Snatch 155/105
4 Shuttle Run (2×25′ = 1)
(rest 3:00)
3 rounds –
10 Strict Dip + :10 Hand to Hand Shift (on bar)
5 Power Clean 185/125
4 Shuttle Run (2×25′ = 1)
Workout 2 –
3 rounds for time:
800m Run
16 DB Box Step Over 2×50/35
8 Bar Muscle-up
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 3×2
Clean Pull
100% 3×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Step-up
3×6 (M)
Ab Wheel
3 sets (pick reps)
“Quality means doing it right when no one is looking.”
~Henry Ford
