CROSSFIT
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
For time:
20-15-10-5
Single-Arm Devil Press 50/35
Pull-up
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STRONGFIT
Week 3
Suitcase Hold
2x :30 (both sides)
15-12-9
Kettlebell Swing
Pullover
Tempo Seated Row (:04 ecc)
8(L) 8(M) 8(H)
Tempo Leg Press (:04 ecc)
8(L) 8(M) 8(H)
15-12-9
Kettlebell Swing
Pullover
Side Plank Hold
2x :20 (both sides)
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COMPETITOR
For quality:
2:00 Ski Erg
2:00 Row
2:00 Assault Bike
-Banded Stretches-
For time:
21-15-9
Devil Press (2xDB) 50/35
42-30-18
Chest to Bar Pull-up
Power Snatch
10-8-6-4-2 (unbroken – constant load)
(alt. sets with partner)
Power Clean & Push Jerk
10-8-6-4-2 (unbroken – constant load)
(alt. sets with partner)
Back Squat
80-90% 5×2
Every 1:00 for 8:00
Odd – 10-15 V-up
Even – Max T2B (unbroken)
4 rounds each for distance:
4:00 Max Distance Bike
(4:00 rest)
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POWERBUIlDING
Cycle 1/Week 1
Deadlift
40% 1×5
50% 1×5
60% 1×5
55% 1×5
45% 1×5
Dumbbell Bent Row
3×10 (M)
Dumbbell Pullover
3×10 (M)
Neutral Grip Lat Pulldown
3×10 (M)
Face Pull
3×15 (M)
2 rounds:
No rest between exercises.
15 Back Extension
:30 Wt Plank Hold
(alternate rounds with a partner)
“Begin to be now what you will be hereafter.”
~William James
