CROSSFIT
Clean & Jerk
2(L) 2(M) 2(MH) 2(H)
For total time:
3 rounds:
7 Deadlift 225/155
21 Toes to Bar
(rest 3:00)
3 rounds:
7 Wall Walk
21 KB Swing 53/35
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STRONGFIT
Week 3
Sleds
80m Sled Push Shuttle
80m Sled Pull Shuttle
80m Backwards Drag
(alternate shuttles with a partner)
Deadlift
12(L) 10(M) 8(MH) 6(H)
10 rounds for reps + calories:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
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COMPETITOR
2 rounds:
1:00 Row
12 Reverse Lunge
10 Hamstring Floss
Power Snatch
Build to Heavy 1
Power Clean & Push Press
Build to Heavy 1
1.5 Back Squat
70% 2×5
75% 3×3
For total reps:
AMRAP 7:00
7 Power Snatch 135/95
21 Toes to Bar
(3:00 rest)
AMRAP 7:00
7 Bar Muscle-up
21 KB Swings 53/35
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POWERBUILDING
Cycle 1/Week 1
Deadlift
35% 1×8
45% 1×5
55% 1×3
60% 3×6
Linear T-Bar Row
12(L) 12(M) 12(MH) 12(H)
(increase weight of final set weekly)
Nautilus Pullover
12(L) 12(M) 12(MH) 12(H)
(increase weight of final set weekly)
Wide Pulldown
12(L) 12(M) 12(MH) 12(H)
(increase weight of final set weekly)
Rear Delt Fly
3×15 (M)
Flex Ab Machine
3×15 (M)
“It is only necessary to have courage, for strength without self-confidence is useless.”
~Giacomo Casanova
