CROSSFIT
Seated Row
15(L) 12(M) 10(MH) 8(H)
10 rounds for total calories + reps:
1:00 Assault Bike
:15 rest
:30 Sit-up
:15 rest
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STRONGFIT
Cycle 4/Week 3
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
DB Bent Row
8(L) 8(M) 8(MH) 8(H)
AMRAP 8:00
8 Dumbbell Pullover
8 Russian Kettlebell Swing
Face Pull
3×15 (M)
3 rounds:
10-15 Back Extension
:30 Weighted Plank Hold
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
10 KB Front Rack Lateral Step-up
15 Sumo Goblet Squat
10 DB Plank Pull Through (each arm)
15 Ring Row
Slow Snatch (:03 con/:03 ecc) + Tall Snatch + Sotts Press
3(2+2+4) with an empty barbell
Snatch
82.5% 5×2 (drop & go)
3-Position Muscle Clean (hip, AK, floor)
3(1+1+1) at a moderate load
Clean Pull + Hang Clean + Clean + Jerk
77.5% 2(1+1+1+1)
82.5% 2(1+1+1+1)
Clean & Jerk
85% 2×1
For time:
800m Run
40 KB Swing 53/35
100ft KB Single-Arm Front Rack Lunge 53/35
400m Run
20 KB Swing
50ft KB Single-Arm Front Rack Lunge
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POWERBUILDING
Testing
Deadlift
Build to a 1RM
“The time for action is now. It’s never too late to do something.”
~Antoine de Saint-Exupery
