CROSSFIT
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
AMRAP 7:00
3-6-9-12-15-etc…
Thruster 95/65
Pull-up
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STRONGFIT
Cycle 3/Week 3
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
3×12 (M)
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 2:00 for 12:00)
3-2-2-1-1-1
(start pushing the load up, as long as it feels good go up)
Clean (every 2:00 for 12:00)
3-2-2-1-1-1
(start pushing the load up, as long as it feels good go up)
Jerk (every 2:00 for 12:00)
3-2-2-1-1-1
(start pushing the load up, as long as it feels good go up)
For time:
30 Deadlift 225/155
50 Burpee Over the Bar
70 Wall Ball 20/14
50 Toes to Bar
30 Deadlift
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POWERBUILDING
Cycle 1/Week 4 (deload)
Deadlift
3×8 (M)
Bent Barbell Row
3×8 (M)
Rear Delt Fly
2×15 (M)
Leg Press
2×12 (M)
Back Extension
2×15 (0)
Incline Sit-up
2 sets (pick reps)
“A certain amount of opposition is a great help to a man. Kites rise against, not with, the wind.”
~Lewis Mumford
