CROSSFIT & COMPETITOR
CrossFit Open 24.3
For total time: (Cap15)
5 rounds:
10 Thruster 95/65
10 Chest to Bar Pull-up
(1:00 rest after 5 rounds – timer doesn’t stop)
5 rounds:
7 Thruster 135/95
7 Bar Muscle-up
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STRONGFIT
Week 3
2 rounds: (very light)
10 Single-Leg RDL
10 Step Down
10 Back Extension
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Hip Thrust
3×15 (MH)
Hamstring Curl
12(L) 10(M) 8(H)
3 rounds:
40m Suitcase Carry (Rt Arm)
40m Suitcase Carry (Lt Arm)
:30 Plank Hold
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POWERBUILDING
Cycle 1/Week 2
Farmers Walk (use handles)
5x20m (build to a heavy load)
Bent Dumbbell Row
4×8 (M)
4 rounds:
10 Behind the Neck Pulldown
10 Supinated Pulldown
Cable Seated Row
4×12 (M)
3 rounds:
No rest bewteen exercises.
12 Axle Bar Curl
20 Gripper
(alternate rounds with a partner)
“A will finds a way.”
~Orison Sweet Marde
