CROSSFIT
Dumbbell Pullover
12(L) 10(M) 8(MH) 6(H)
5 rounds for total reps:
AMRAP 3:00
3 Deadlift 275/185
6 Burpee Over the Bar
24 Double Under
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STRONGFIT
Cycle 6/Week 2
Barbell Shoulder Press
8(L) 8(M) 5(MH) 5(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)
Triceps Pushdown
4×15 (M)
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COMPETITOR
2 rounds for quality:
10 Ring Row
10 Kick Sit (each side)
10 Banded Crunch
:30 Hollow Hold
Power Snatch
70% 2×2
75% 2×1
Snatch Balance + OH Squat
75% 2(1+1)
Front Squat
70% 4×3
5 rounds for time:
30/22 Calorie Assault Bike
10 Thruster 135/95
5 Bar Muscle-up
(2:00 rest between rounds)
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WEIGHTLIFTING
Meet Week!
Snatch
70% 3×1
Clean & Jerk
70% 3×1
“Yet habit – strange thing! what cannot habit accomplish?”
~Herman Melville
