CROSSFIT
Power Clean
5(L) 4(M) 3(MH) 2(H)
“Elizabeth”
For time:
21-15-9
Power Clean 135/95
Dip
____________________________
STRONGFIT
Week 3
4 rounds:
No rest between exercises.
6 Trap Bar Deadlift
6 Vertical Jump
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Leg Press (M)
15 Hip Thrust (M)
(alternate rounds with a partner)
AMRAP 9:00
9 Calorie Assault Bike
9 Knees to Elbows
9 Calorie Assault Bike
9 Back Extension
______________________________
COMPETITOR
For quality:
20 Calorie Row
-then 3 rounds-
5 Kneeling Jump
20 Band Front Raise
5 Broad Jump
Back Squat
10-8-5-5-5
(moderately heavy load)
Sled Pull
Every 1:30 for 9:00 (6 rounds)
40yd Sled Pull
(moderately heavy load)
Power Clean
5-4-3-3-3 (touch & go)
(moderately heavy load)
4 rounds for quality:
8 Leg Extension
6 Leg Press
8 Leg Curl
AMRAP 45:00
Zone 2 Cardio
___________________________
POWERBUILDING
Cycle 3/Week 2
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Deadlift
50% 1×5
60% 1×5
70% 1×5
75% 2×5
(approximate percentages)
Front Pulldown
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
4×15 (M)
Leg Press
4×12 (M)
Nautilus Ab
2×20 (M)
“Power is no blessing in itself, except when it is used to protect the innocent.”
~Jonathan Swift
