CROSSFIT
Deadlift
8(L) 6(M) 4(MH) 2(H)
For time:
21-15-9
Thruster 95/65
Pull-up
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STRONGFIT
Week 3
Warm-up
250m Row (easy pace)
:45 Plank Hold
250m Row (medium pace)
:45 Plank Hold
250m Row (hard pace)
5 rounds:
40m Trap Bar Farmers Carry
40m Jog
40 Sled Pull
(alternate rounds with a partner)
5 rounds:
10m Hand Over Hand Sled Pull
10 Push-up
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
500m Bike
5 Muscle Clean (light)
10 Front Squat (light)
Muscle Clean
Build to Heavy 1
70% of Heavy Set: AMRAP (unbroken)
Power Clean
70% 1×3
75% 2×1
80% 1.2.1
Front Squat
65% 1×10
75% 1×8
85% 2×5
65% AMRAP
For time:
21-15-9
Thruster 95/65
Pull-up
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POWERBUILDNG
Trap Bar Deadlift
2×6 (increase from week four)
Good Morning
8(L) 8(M) 8(MH) 8(H)
Single-Arm Hammer Strength Front Pulldown
10(L) 10(M) 10(MH) 10(H)
EZ Bar Preacher Curl
4×12 (M)
Ab Wheel
3 sets (pick reps)
(add a rep each week)
“Things are not difficult to make; what is difficult is putting ourselves in the state of mind to make them.”
~Constantin Brancusi
