CROSSFIT
Supinated Grip Barbell Row
15(L) 12(M) 10(MH) 8(H)
7 rounds for time:
7 Pull-up
21 Double Under
7 Cal Assault Bike
21 Double Under
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STRONGFIT
Week 2
3 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Chest Press
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Cross Body Hammer Curl
15(L) 12(M) 10(MH) 8(H)
3 rounds:
15 Reverse Grip Triceps Pushdown
15 Close Grip Triceps Pushdown
(alternate rounds with a partner)
21-15-9
Calorie Ski Erg
Leg Lever
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COMPETITOR
2 sets:
5 Clean Pull
5 Tall Clean
5 Jerk Balance
(increase load on second set)
Clean & Jerk
2 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
90% 1×1
(treat it like a C&J ladder and get through entire wave
with as little rest as possible, then rest as needed between)
*WOD 1*
24/20 Calorie Row
18 Box Get Over 40″
12 Pistol Squats (left leg)
12 Pistol Squats (right leg)
24/20 Calorie Row
12 Pistol Squats (left leg)
12 Pistol Squats (right leg)
18 Box Get Over 40″
24/20 Calorie Row
*WOD 2*
4 rounds for total reps:
AMRAP 3:00
20/16 Calorie Assault Bike
10 Squat Clean Thruster 95/65
Max Crossover Single Under (in remaining time)
(1:00 rest between AMRAPs)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 3×2
Clean Pull
100% 3×3
Front Squat
70% 1×3
80% 1×3
85% 2×1
“Decision is a risk rooted in the courage of being free.”
~Paul Tillich
