CROSSFIT
Power Clean
5(L) 5(M) 5(MH) 5(H)
10 rounds for time:
5 Deadlift 225/155
10 Wall Ball 20/14
_____________________________
STRONGFIT
Cycle 4/Week 3
Romainian Deadlift
8(L) 8(M) 8(MH) 8(H)
Complete with as little rest as possible:
50 Lat Pulldown
15 Calorie Assault Bike
50 Seated Row
15 Calorie Assault Bike
50 Biceps Curl
15 Calorie Assault Bike
50 Back Extension
Weighted Sit-up
3×15 (pick weight)
_____________________________
COMPETITOR
3 rounds for quality:
200m Run
10 Pistol Squats to Bench
20 Ice Skaters
10 Single-Leg V-up
Back Squat
50% 1×12
55% 1×10
60% 3×8
Backwards Sled Drag
2 Waves:
80yd Shuttle 90/70
60yd Shuttle 135/90
40yd Shuttle 180/115
20yd Shuttle 225/135
(try and go unbroken, rest as neeeded between shuttles)
Power Clean
65% 5×3 -FAST touch & go reps-
3 rounds for time:
800m Run
40 Wall Ball 20/14
(2:30 rest between rounds)
*BONUS BODYBUILDING*
3 rounds for quality:
15 Leg Extension
10 Leg Press
15 Leg Curl
_______________________________
POWERBUILDING
Cycle 2/Week 3
Deadlift
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Rear Delt Fly
4×15 (M)
Leg Press
3×12 (M)
Weighted Back Extension
3×12 (M)
Incline Sit-up
3 sets (pick reps)
“Do the job first. Worry about the clearance later.”
~Sargent Shriver
