CROSSFIT
For load:
Deadlift 5-5-5-5
“The Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
(rest 1:00 after each AMRAP)
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STRONGFIT
Cycle 1/Week 3
Deadlift
5(L) 5(M) 5(MH) 5(H)
*follow each set with 10 db shrug.
3 rounds:
No rest between exercises.
No rest between exercises.
8-12 Lat Pulldown (M)
8-12 Rear Delt Fly (M)
8-12 Bent Row (M)
(alternate rounds with a partner)
Back Extension
2×12 (M)
4 rounds:
40yd Sled Pull (M)
80yd Farmers Carry (M)
(alternate rounds with a partner)
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COMPETITOR
2 rounds for quality:
10 DB Gorilla Row (each arm) (M)
10 Weighted GHD Sit-up (to parallel)
Drop Snatch
90% 1×2
95% 1×1
100% 1×1
Muscle Snatch + Tall Snatch + OH Squat
3(3+3+3)
3-Position Snatch
Build to Heavy 1+1+1
(hips, above knee, floating)
5 rounds for time with a partner:
25 Chest to Bar Pull-up
200m Run (together)
15 Thruster 135/95
(share work as needed)
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POWERBUILDING
Cycle 3/Week 3
Deadlift
75% 10 sets of 1
(rest 1:00 between sets)
Lift Off (1″ off ground)
1x :10 Hold (H)
Bent Barbell Row
6(L) 6(M) 6(MH) 6(H)
3 rounds:
No rest between exercises.
10 Barbell Shrug (M)
20 Band Pull Apart
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
10 Back Extension (L/M)
:30 Weighted Plank Hold (H)
(alternate rounds with a partner)
“Decisions are made by those who show up.”
~Aaron Sorkin
~Aaron Sorkin
