CROSSFIT
For load:
Back Squat 3-3-3-3-3
(make consistent increases)
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
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STRONGFIT
Cycle 3/Week 1
Rack Pull (BK)
5(L) 5(M) 5(MH) 5(H)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
21-15-9-6
Russian Kettlebell Swing
Lat Pulldown
5 rounds:
15 Calorie Ski Erg
15 Nautilus Ab
(alternate rounds with a partner)
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COMPETITOR
For quality:
5-4-3-2-1
Muscle Snatch
Drop Snatch
Sot’s Press
Snatch
70% 1×3
75% 2×2
80% 3×1
Front Rack Lunge 8-6-4-2
(rest 1:00)
Deficit Deadlift
5(L) 5(M) 5(MH)
With a partner for time:
100 Power Clean 135/95
*Every 2:00 each partner does 5 Muscle-up
**Start the workout with 5 Muscle-up
For quality:
10-9-8-7-6-5-4-3-2-1
Strict HSPU (unbroken)
*rest as needed to go unbroken
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POWERBUILDING
Deload
Wide Grip Lat Pulldown
3×12 (M)
Pullover
3×12 (M)
Seated Row
3×12 (M)
2 rounds:
No rest between exercises.
15 Rear Delt Fly
12 Ring Row
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
12 Back Extension (0)
12 Incline Sit-up (0)
(alternate rounds with a partner)
“Tell the truth, work hard, and come to dinner on time.”
~Gerald R. Ford
