CROSSFIT
For load:
Every 1:00 for 10:00
1 Power Clean
For time:
21-15-9
Thruster 95/65
Burpee Over the Bar
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STRONGFIT
Week 3
2 rounds:
12 Banded Good Morning
8 Cossack Squat (over and back is one)
12 Back Extension
Trap Bar Deadlift
8(L) 5(M) 3(MH) 3(H)
3 rounds:
40m Sled Push
40m Sled Pull
40m Backwards Drag
(alternate rounds with a partner)
3 rounds:
Back Extension (pick reps)
Plank Hold (pick time)
(alternate rounds with a partner)
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COMPETITOR
Clean
70% 1×5
75% 1×3
80% 3×3
3/4 Back Squat (:03 eccentric)
8-8-8-8
(on each rep come up 3/4 of the way and immediately go
back down with the :03 negative for all reps)
3 sets:
15 Reverse Hyper
15 Single-Leg Hamstring Curl (each leg)
For total time:
50-40-30-20-10
Wall Ball Shot 20/14
Burpee to 6″
For quality:
50 Weighted Sit-up 45/25
50 Weighted Back Extension 45/25
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POWERBUILDING
Cycle 1/Week 3
Back Squat
6 sets of 2 at 80%
Pause Deadlift (:01 BK)
55% 1×2
65% 1×2
75% 1×2
70% 1×2
60% 1×2
Barbell Shrug
15(L) 12(M) 10(MH) 8(H)
Back Extension
3 sets (pick reps)
Ab Wheel
3 sets (pick reps)
“One never notices what has been done; one can only see what remains to be done.”
~Marie Curie
