CROSSFIT
For total reps:
Every 2:00 for 10:00
Strict Pull-up
Max Unbroken Pull-up (use assistance to get 6+)
For time:
150 Double Under
1 Mile Run
50 Toes to Bar
(partition anyhow)
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STRONGFIT
Week 2
3 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Supinated Pulldown
12(L) 10(M) 8(H) 15(MH)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Lateral Raise
8-12 Dip
(alternate rounds with a partner)
EZ Bar Biceps Curl
12(L) 10(M) 8(H) 15(MH)
3 rounds:
No rest between exercises.
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
Rope Triceps Pushdown
12(L) 10(M) 8(H) 15(MH)
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COMPETITOR
Power Clean
75% 1×5
80% 1×3
85% 5×1 (rest 1:00 between attempts)
Deadlift (:03 eccentric, :01 pause on floor)
4-4-4-4-4
4 sets:
12 Strict Toes to Bar
20 Weighted Sit-up
:30 Weighted Plank
For total time:
4 rounds:
10 Power Snatch 135/95
20 Bar Facing Burpee
(rest 1:1)
-then-
200m Farmer Carry 70/53
8 rounds for time with a partner:
40m Sled Push Shuttle 315/225
200m Ski Erg
(alternate rounds)
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WEIGHTLIFTING
At a moderate load:
3-Position Power Clean
6(1 AK + 1 BK + 1 Floating)
At a moderate load:
Clean High Pull 3-3-3-3
At a moderate load:
Front Squat 3-3-3-3
Incline Sit-up
2 sets (pick reps)
Back Extension
2 sets (pick reps)
“Discipline is the bridge between goals and accomplishment.”
~Jim Rohn
