CROSSFIT
Barbell Reverse Lunge
5×4 (constant load – alternating legs)
(1:00 rest between sets)
For time:
100 Wall Balls 20/14
5 Burpees Every Minute (starting at 0:00)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row
Deadlift
8(L) 6(M) 4(H) 10(MH)
Dumbbell Bent Row
10(L) 8(M) 6(H) 15(MH)
Wide Grip Pulldown
10(L) 8(M) 6(H) 15(MH)
AMRAP 8:00
80m Sled Pull Shuttle
80m Farmers Carry
(work for the entire 8:00)
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COMPETITOR
3 sets:
7 Strict Toes to Bar
10 Split Jumps (alternating legs)
:20 Wall Sit
Back Squat
35% 1×10 (WOD pace)
50% 1×8 (:03 eccentric, :01 pause at bottom)
60% 1×6 (:03 eccentric, :01 pause at bottom)
70% 1×4 (:03 eccentric, :01 pause at bottom)
80% 1×2 (:03 eccentric, :01 pause at bottom)
10 rounds for time:
15/12 Calorie Assault Bike
11 Russian KB Swing 70/53
7 Burpee
(rounds start every 3:00)
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POWERBUILDING
Cycle 3/Week 3
Deadlift (no belt)
35% 1×8
50% 1×5
55% 1×3
60% 1×8
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Dumbbell Pullover
8(L) 8(M) 8(MH) 8(H)
Neutral Grip Pulldown
12(L) 12(M) 12(MH) 12(H)
H-Raise
3×15 (M)
2 rounds:
Incline Sit-up (pick reps)
Back Extension (pick reps)
“Chaos was the law of nature; Order was the dream of man.”
~Henry Adams
