CROSSFIT
Deadlift
4×6 (H)
For time:
42-30-18
Steps DB Walking Lunge (1×50/35)
Calorie Assault Bike
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STRONGFIT
Week 3
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Cliimber
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
2 rounds:
80m Sled Pull Shuttle
20m Farmers Carry
60m Sled Pull Shuttle
40m Farmers Carry
40m Sled Pull Shuttle
60m Farmers Carry
20m Sled Pull Shuttle
80m Farmers Carry
(alternate rounds with a partner)
2 rounds:
15 Back Extension
:45 Plank Hold
(alternate rounds with a partner)
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COMPETITOR
Power Clean (high) + Power Clean (low) + Clean
90% 3(1+1+1)
(% based off power snatch)
Clean Pull (SLOW & CONTROLLED)
105% 2×3
110% 3×2
Back Squat (:03 eccentric / :01 pause)
3-3-3-3-3
4 sets:
10 DB Walking Lunge (each leg)
20 DB Romanian Deadlift
3 rounds for time:
27 Calorie Row
21 Toes to Bar
15 Thruster 135/95
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POWERBUILDING
Cycle 1/Week 9
Deload
Testing Next Week
Bench Press
Build to a single at 80%
Barbell Shrug
3×20 (M)
Nautilus Ab
2×20 (M)
“The mere imparting of information is not education.”
~Carter G. Woodson
