CROSSFIT
3 rounds for quality:
30 Bench Knees to Chest (total)
20 Bench Scissor Kick (total)
10 Bench Alt. Arm/Leg Touch (total)
5 rounds with a partner for time:
200m Run
6 Power Clean 135/95
200m Run
(alt. rounds with partner)
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STRONGFIT
Cycle 4/Week 1
Standing Shoulder Press
10(L) 8(M) 6(H) 15(MH)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
8-7-6-5-4-3-2-1
No rest between exercises.
Upright Row
Overhead Triceps Extension
(alternate rounds with a partner. don’t set the bar down)
3 rounds:
20 Calories Assault Bike
20 Band Face Pull
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COMPETITOR
3 rounds for quality:
20yd Farmer Carry (HEAVY)
8 Single-Leg Deadlift (each leg)
4 DB Man-Maker
Clean & Jerk
2 Waves:
70% 1×1
75% 1×1
80% 1×1
Front Squat
100% 3×1
(% based on 1RM Clean)
5 rounds for time:
15/12 Calorie Assault Bike
6 Power Clean 185/125
15/12 Calorie Assault Bike
(1:1 rest between rounds)
Every 1:00 for 12:00
Odd – 5-10 Strict Ring Pull-up (False Grip)
Even – 5-10 Strict Ring Dip
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WEIGHTLIFTING
Competing or testing this Saturday
Snatch
70% 3×1
Clean & Jerk
70% 3×1
“Intelligence is what you use when you don’t know what to do: when neither innateness nor learning has prepared you for the particular situation.”
~Jean Piaget
