CROSSFIT
Deadlift
8(L) 5(M) 3(MH) 3(H)
For time:
50/40 Calorie Assault Bike
30 Dumbbell Power Clean 50/35 (two DB’s)
10 Wall Walk
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STRONGFIT
Cycle 3/Week 2
Trap Bar Bent Row
8(L) 8(M) 8(MH) 8(H)
Trap Bar Deadlift
5(L) 5(M) 5(MH) 5(H)
Trap Bar Shrug
12(M) 2×12(MH)
21-15-9
Kettlebell Swing
Lat Pulldown
(alternate rounds with a partner)
3 rounds for calories:
:30 C2 Bike
1:30 Rest
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COMPETITOR
3 rounds for quality:
14 Plate Overhead Lunges
12 Single-Leg Toes to Bar (alt. legs)
10 Split Squats (5 each side)
Pressing Snatch Balance + Sotts Press
3(3+3) -choose weight-
Snatch (every 1:30 for 9:00)
3-2-2-1-1-1
(focus on technique and only go up if it looks and feels good)
Clean (every 1:30 for 9:00)
3-2-2-1-1-1
(focus on technique and only go up if it looks and feels good)
Jerk (every 1:30 for 9:00)
3-2-2-1-1-1
(focus on technique and only go up if it looks and feels good)
For total time:
3 rounds –
15 Burpee to 6″ reach
15 Double DB Power Clean 50/35
-then-
3 rounds –
15 Burpee to 6″ reach
12 Double DB Snatch 50/35
-then-
3 rounds –
15 Burpee to 6″ reach
9 Double DB Thruster 50/35
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POWERBUILDING
Cycle 1/Week 3
Increase weight from last week.
Trap Bar Bent Row
3×8 (M)
Trap Bar Deadlift
3×8 (M)
Trap Bar Shrug
3×12 (M)
Leg Press
3×12 (M)
Weighted Back Extension
2×12 (M)
Ab Wheel
2 sets (pick reps)
“Respect the burden.”
~Napoleon Bonaparte
