CROSSFIT
Deadlift
8(L) 8(M) 2×8(H)
AMRAP 20:00
5 Power Clean 135/95
10 Burpee Over the Bar
400m Run
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STRONGFIT
Week 3
4 rounds:
:30 Assault Bike (slow)
:30 Assault Bike (medium)
:30 AbMachine
AMRAP 25:00
7 Trap Bar Deadlift
40m Sled Push Shuttle
250m Row
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
500m Bike
5 Muscle Clean (light)
10 Front Squat (light)
Muscle Clean
3(L) 3(M) 3(MH)
Power Clean
55% 1×5
60% 1×5
65% 3×5
Front Squat
70% 5×5
AMRAP 20:00
5 Power Snatch 135/95
10 Burpee Over the Bar
400m Run
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POWERBUILDING
Pause Deadlift (just off ground)
6 sets of 2 (increase from week one)
Barbell Bent Row
8(L) 8(M) 8(M) 8(M)
Nautilus Single-Arm Pulldown
10(L) 10(M) 10(M) 10(M)
Nautilus Multi-Biceps
12(L) 12(M) 12(M) 12(M)
Ab Wheel
3 sets (pick reps)
(add a rep each week)
“That which we obtain too easily, we esteem too lightly.”
~Thomas Paine
