March 2023

SLEDS3 rounds: 80m Backwards Drag 90/4580m Sled Pull Shuttle 80m Sled Push Shuttle 80m Farmers Walk (alternate shuttles with a partner)  ___________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 2×190% 2×1 Clean & Jerk 70% 2×275% 1×180% 2×185% 1×190% 2×1 Pause Squat Build to a heavy set of 2 “Divide each difficulty into as many parts as is feasible and necessary to resolve it.” […]

CROSSFIT Seated Row 15(L) 12(M) 10(MH) 8(H)  “Air Force”For time:20 Thruster 95/6520 Sumo-High Pull20 Push Jerk20 Overhead Squat20 Front Squat(4 burpees every minute) ___________________________ STRONGFIT Cycle 4/Week 3Trap Bar Deadlift 8(L) 5(M) 3(MH) 3(H)  Good Morning 8(L) 8(M) 8(H)  Farmers Carry 4x 80m (alternate with a partner)  2 rounds: 20 Reverse Hyper 20 Nautilus Ab (alternate with a partner)  ___________________________ COMPETITOR Workouts released at Noon on

UPPER BODY Incline Press 15(L) 12(M) 10(MH) 8(H)  Single-Arm Front Pulldown 8(L) 8(M) 8(H)  Chest Press 15(L) 12(M) 10(MH) 8(H)  Single-Arm Row 8(L) 8(M) 8(H)  Decline Press 15(L) 12(M) 10(MH) 8(H)  Single-Arm Low Row 8(L) 8(M) 8(H)  3 rounds: 15 Cable Triceps Pushdown 15 Cable Biceps Curl  _________________________ WEIGHTLIFTING Power Snatch70% 4×2  Jerk in Split3(L) 3(M) 3(MH) 3(H)  Dumbbell Incline Press 8(L) 8(M) 8(MH) 8(H) 4

CROSSFIT For total reps:Every 1:00 for 10:00 Handstand Push-up (choose reps prior to start. unbroken) *start every minute with 20 double under 3 rounds for time:15 Deadlift 225/15530 Air Squat15 Bench Press 155/105 _________________________ STRONGFIT Cycle 4/Week 3AMRAP 8:00 8 Barbell Shoulder Press 8 Supinated Pulldown  AMRAP 8:008 Weighted Dip 8 EZ Bar Biceps Curl  3 rounds:No rest between exercises.12 Lateral Raise 8 Machine

CROSSFIT For time: 30 Weighted Sit-up 25lbs30 Toes to Bar  “Lactic Ladders”5 rounds for total calories: :10 Row for Calories :50 Rest :20 Row for Calories :40 Rest :30 Row for Calories :30 Rest :40 Row for Calories :20 Rest :50 Row for Calories :10 Rest  ______________________ STRONGFIT Cycle 4/Week 3Back Squat 8(L) 5(M) 3(MH) 3(H)  Split Squat 8(L) 6(M) 4(H)  Hamstring Curl 12(L) 12(M) 12(H)  Standing Calf Raise 2 sets (pick

CROSSFIT “Daniel”For time:50 Pull-up400m Run21 Thruster 95/65800m Run21 Thruster400m Run50 Pull-up _________________________ STRONGFIT Cycle 4/Week 3Bench Press 8(L) 5(M) 3(MH) 3(H) *follow each set with 15 band pull apart. Pullover & Press 8(L) 8(M) 8(MH) 8(H)  3 rounds: No rest between exercises.8-12 Incline Press8-12 High Row (alternate rounds with a partner)  3 rounds: No rest between exercises.10-12 Pec Deck10-12 Rear Delt Fly (alternate rounds

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle 20yd Sled Push Shuttle40yd Sled Push Shuttle 20yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  40yd Sled Push Shuttle 90/4580yd Sled Push Shuttle 40yd Sled Push Shuttle80yd Sled Push Shuttle 40yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  20yd Sled Push Shuttle 135/9040yd Sled Push

CROSSFIT “Fight Gone Bad”3 rounds of:Row for Calories Wall Ball 20/14Sumo Deadlift High Pull 75/55 Box Jump 20″Push Press 75/55(rest 1:00 between rounds)  ________________________ STRONGFIT Cycle 4/Week 2Trap Bar Deadlift 5(L) 5(M) 5(MH) 5(H)  Good Morning 8(L) 8(M) 8(H)  Farmers Carry 4x 80m (alternate with a partner)  2 rounds: 20 Reverse Hyper 20 Nautilus Ab (alternate with a partner)  __________________________ COMPETITOR 3 rounds for quality:10 Bottoms Up

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Seated Row 8-12 decline Press(alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Low Row (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Machine Shoulder Press8 Tempo Lateral Raise (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Machine Dip 8

CROSSFIT For load:Every 1:00 for 10:00Odd min: 10 Seated RowEven min: 10 Chest Press For time: 25 Weighted Sit-up 25lbs25 Toes to Bar  2 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push*200m recovery walk ______________________ STRONGFIT Cycle 4/Week 2AMRAP 8:00 8 Barbell Shoulder Press 8 Supinated Pulldown  AMRAP 8:008 Weighted Dip 8 EZ