CROSSFIT
For load:
Every 1:00 for 10:00
1 Power Clean
(make consistent increases)
AMRAP 10:00
12 Power Snatch 75/55
6 Toes to Bar
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STRONGFIT
Week 1
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:
20 Calorie Row
-then 3 rounds-
5 Strict Toes to Bar
20 Band Front Raise
5 Headstand Toe-to-Ground
Back Squat
70% 1×3
75% 1×3
80% 3×3
Clean & Jerk
Every 1:00 for 9:00
Minute 1-3: 65% x1
Minute 4-6: 70% x1
Minute 7-9: 75% x1
“Open WOD 16.3”
AMRAP 10:00
10 Power Snatch 75/55
3 Bar Muscle-up
AMRAP 20:00
3:00 Zone 2 (easy pace)
1:00 Zone 3/4 (fast pace)
(choose any machine)
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POWERBUILDING
Cycle 3/Week 3
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Deadlift
55% 1×5
65% 1×3
75% 1×1
80% 1×1
85% 1×5
(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)
“There are some things you learn best in calm, and some in storm.”
~Willa Cather
