Gym Hours: 7:00a-12:00p
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CROSSFIT
Deadlift
4×12 (M)
“Christine
3 rounds for time:
500m Row
12 Deadlift (bodyweight)
21 Box Jump 24/20
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STRONGFIT
Week 3
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wiper
10 Bird Dog (alternating)
8 rounds for load: (building load)
20m Sled Push
(alternate rounds with a partner)
2 rounds:
10 Kettlebell Deadlift (2 kettlebells)
10m Farmers Carry (2 kettlebells)
8 Kettlebell Deadlift (2 kettlebells)
10m Farmers Carry (2 kettlebells)
6 Kettlebell Deadlift (2 kettlebells)
10m Farmers Carry (2 kettlebells)
4 Kettlebell Deadlift (2 kettlebells)
10m Farmers Carry (2 kettlebells)
2 Kettlebell Deadlift (2 kettlebells)
(alternate rounds with a partner)
Nautilus Ab
20(L) 20(M) 20(H)
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COMPETITOR
Power Clean (high) + Power Clean (low) + Clean
65% 3(1+1+1)
70% 2(1+1+1)
75% 1+1+1
(% based off power clean)
Clean Pull (SLOW & CONTROLLED)
90% 2×3
95% 3×2
Back Squat
Build to a 3RM
5 sets:
8 Reverse Hyper
20-15-12-10-8 Single-Leg Hamstring Curl (each leg)
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POWERBUILDING
Cycle 1/Week 6
Back Squat
6 sets of 2 at 80%
Deficit Deadlift (1″)
60% 1×2
70% 1×2
80% 1×2
75% 1×2
65% 1×2
Barbell Shrug
3×20 (M)
Reverse Hyper
2×20 (M)
Nautilus Ab
2×20 (M)
“The thankful receiver bears a plentiful harvest.”
~William Blake
