CROSSFIT
“Angie”
For time:
100 Pull-up
100 Push-up
100 Sit-up
100 Air Squat
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STRONGFIT
Week 3
1 round:
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing (two hand)
10m Front Rack Walk
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing (two hand)
10m Front Rack Walk
10 Kettlebell Deadlift
40m Walking Lunge
4 rounds:
40m Sled Push
80m Jog
40m Sled Push
(alternate rounds with a partner)
40m Walking Lunge
1 round:
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing (two hand)
10m Front Rack Walk
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing (two hand)
10m Front Rack Walk
10 Kettlebell Deadlift
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COMPETITOR
For quality:
400m Ski
-then 2 rounds-
10-15 Crossover Symmetry (each exercise)
For time:
12-10-8-6-4-2
Wall Walk
Power Clean *increasing loads*
155/105, 185/125, 205/135, 225/155, 255/175, 275/185
Every 1:30 for 6:00
Power Snatch
70% 1×2
75% 1×2
80% 2×1
Every 1:30 for 6:00
Power Clean
70% 1×2
75% 1×2
80% 2×1
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
90% 1×3
30-40 Minutes of Zone 2 Cardio
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POWERBUILDING
Transition Cycle
Dumbbell RDL
3×12 (M)
Hip Thrust
3×15 (M)
Single-Arm Low Row
3×12 (M)
Cable Seated Row
3×15 (M)
Rear Delt Fly
3×15 (M)
Back Extension
3×15 (M)
Side Plank Hold
2x :30 (both sides)
“The ability to perceive or think differently is more important than the knowledge gained.”
~David Bohm
