CROSSFIT
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistnet increases)
AMRAP 12:00
10 Box Jump Overs 24/20
20 Single-Arm DB Snatch 50/35
30 Double Under
_____________________________
STRONGFIT
Cycle 3/Week 1
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
21-15-9
Lat Pulldown
Russian Kettlebell Swing
3 rounds:
12 Prone Incline Rear Delt Fly
12 Ring Row
Sled Backward Drag
200m
__________________________
COMPETITOR
3 rounds for quality:
7/5 Weighted Strict Pull-up
12 Single Arm Z-Press (each arm)
20 Banded Glute Bridge
12 Jack Knife
Slow Pull Snatch (:05 from floor to hips)
10 reps with empty barbell
Snatch
72.5% 5×2 (NOT t&g)
(1:00 rest between sets)
3-Position Muscle Clean (Hip, AK, Floating)
3(1+1+1) @ Moderate load
Clean Pull + Clean + Hang Clean + Front Squat + Jerk
60% 2(1+1+1+1+1)
65% 2(1+1+1+1+1)
(% based on 1RM Clean & Jerk)
5 rounds for time:
200m Run
12 Burpee to 6″
15 C2B Pull-up
___________________________
POWERBUILDING
Cycle 3/Week 3
Deadlift
35% 1×8
50% 1×5
60% 1×5
70% 1×1
80% 1×5
Rack Pull
3(M) 3(MH) 3(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Face Pull
4×15 (M)
2 rounds:
20 Reverse Hyper
Ab Wheel (pick reps)
“Adopt the pace of nature: her secret is patience.”
~Ralph Waldo Emerson
