CROSSFIT
Clean & Jerk
2(L) 2(M) 2(MH) 2(H)
8 rounds for time:
10/8 Calorie Row
8 KB Swing 53/35
6 Box Jump Over 24/20
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STRONGFIT
Week 3
Assault Bike
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
Deadlift
6(L) 6(M) 6(MH) 6(H)
(increase weight of final set weekly)
Sleds
40m Backward Drag
40m Sled Pull
(rest while partner completes sleds)
80m Farmers Carry
(rest while partner completes carry)
40m Sled Push
40m Backward Drag
(rest while partner completes sleds)
80m Farmers Carry
(rest while partner completes carry)
40m Sled Pull
40m Sled Push
(rest while partner completes sleds)
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COMPETITOR
2 rounds:
1:00 Row
12 Reverse Lunge
10 Hamstring Floss
Muscle Clean + Tall Clean
1+1(L) 1+1(M) 1+1(MH) 1+1(H)
Power Clean + Clean
80% 2(2+1)
85% 3(1+1)
Back Squat
80% 1×3
85% 1×1
90% 3×3
10 rounds for time:
10/8 Calorie Row
8 KB Swing 53/35
6 Box Jump Over 24/20
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POWERBUILDING
Pause Deadlift (just off ground)
3 sets of 2 (increase from previous week)
Barbell Bent Row
12(L) 10(M) 8(MH) 6(H)
Nautilus Single-Arm Pulldown
12(L) 10(M) 8(MH) 6(H)
Nautilus Multi-Biceps
12(L) 10(M) 8(MH) 6(H)
Ab Wheel
3 sets (pick reps)
(add a rep each week)
“I can calculate the motion of heavenly bodies, but not the madness of people.”
~Isaac Newton
