CROSSFIT
Deadlift
8(L) 5(M) 5(MH) 5(H)
5 rounds for time:
10 Overhead Squat 95/65
30 Double Under
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STRONGFIT
Cycle 3/Week 1
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:
200m Row
12 Single-Leg V-up
8 Bulgarian Split Squat (each leg)
Pressing Snatch Balance + Sotts Press
3(3+3) -choose weight-
Snatch (every 1:00 for 5:00)
2-2-2-2-2
(focus on technique and only go up if it looks and feels good)
Clean (every 1:00 for 5:00)
2-2-2-2-2
(focus on technique and only go up if it looks and feels good)
Jerk (every 1:00 for 5:00)
2-2-2-2-2
(focus on technique and only go up if it looks and feels good)
For total time:
800m Run
-then-
3 rounds –
5 Rope Climb
10 Clean & Jerk 135/95
-then-
800m Run
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POWERBUILDING
Cycle 1/Week 2
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)
“Luck is a dividend of sweat. The more you sweat, the luckier you get.”
~Ray Kroc
