CROSSFIT
“The Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
(rest 1:00 between AMRAP’s)
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STRONGFIT
Cycle 3/Week 2
Deadlift
4(L) 4(M) 4(MH) 4(H)
3 rounds:
No rest between exercises.
12 Leg Press
15 Kettlebell Swing
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Hamstring Curl
15 Hip Thrust
(alternate rounds with a partner)
3 rounds:
250m Row
Ab Wheel (pick reps)
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COMPETITOR
12-10-8 for quality:
Half Kneeling Grave Digger (total)
Overhead Plate Lunge (total)
*start each round with 200m Row
For time:
20/16 Calorie Assault Bike
20 Thruster 95/65
20/16 Calorie Assault Bike
40 Front Rack Lunge 95/65
20/16 Calorie Assault Bike
20 Thruster
20/16 Calorie Assault Bike
Every 1:00 for 6:00
2 Power Snatch (build up to ~90%)
Every 1:00 for 6:00
2 Power Clean & Push Jerk (build up to ~90%)
Back Squat
Build up to Heavy 8
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POWERBUILDING
Cycle 3/Week 2
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
Tempo Lat Pulldown (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Seated Row (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Face Pull
4×15 (M)
Rear Delt Fly
4×15 (M)
3 rounds:
No rest between exercises.
15 Hip Thrust
:30 weighted Plank Hold
(alternate rounds with a partner)
“There is no short and easy road, no magic cure for those ills which have afflicted mankind from the dawn of history.”
~Frank B. Kellogg
