CROSSFIT
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
2 rounds for time:
20 Calorie Assault Bike
30 Kettlebell Swing 53/35
20 Toes to Bar
30 Wall Ball Shot 20/14
20 Dumbbell Snatch 50/35
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STRONGFIT
Cycle 3/Week 3
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
Rack Pull
5(M) 5(MH) 5(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
AMRAP 12:00
12 Lat Pulldown
10 Calories Assault Bike
8 Ab Wheel
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COMPETITOR
3 rounds for quality:
500m Assault Bike
10 DB Box Step-up
8 Candlestick Roll
6 Devil Press
3 rounds:
10 Plate Cossack Squat (M)
10 Single-Arm DB Bench Press (each arm) (M)
10 KB Side Bend (each side) (M)
For time:
1-2-3-4-5-6-7-8-9
Front Squat 185/125
*30 Double Under after each set
For load:
Strict Press 5-5-5-5-5
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POWERBUILDING
Testing
Deadlift
Build to 1RM
“Next to excellence is the appreciation of it.”
~William Makepeace Thackeray
