CROSSFIT
Double Under (unbroken)
10-30-10-50-10-30-10
AMRAP 15:00
200m Run
15 Toes to Bar
10 Burpee
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STRONGFIT
Cycle 5/Week 1
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(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:
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)
77.5% 3×2
80% 3×1
Snatch Balance + Overhead Squat
82.5% 2(1+2)
87.5% 2(1+1)
Clean Pull + Power Clean
80% 3(3+2)
Power Clean
85% 5×1 (1:00 rest)
Pause Front Squat (:01 pause at bottom)
85% 1×3
87.5% 1×2
90% 2×1
5 rounds for reps:
AMRAP 2:00
15/12 Calorie Assault Bike
Max Bar Muscle-up (in remaining time)
(2:00 rest after each AMRAP)
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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% 1×1
85% 2×2
Face Pull
4×15 (M)
“We cannot do everything at once, but we can do something at once.”
~Calvin Coolidge
