CROSSFIT
Power Snatch
4(L) 4(M) 4(MH) 4(H)
AMRAP 9:00
3-6-9-12-15-etc…
Deadlift 225/155
Handstand Push-up
Box Jump Over 24/20
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STRONGFIT
Week 3
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Climber
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
For time:
21-15-9
Russian Kettlebell Swing
Leg Press
3 rounds:
20 Leg Lift
30 Heel Tap
10 V-up
30 Toes touch
20 Bicycle Crunch
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COMPETITOR
3 sets:
1 Wall Walks + 1 Tempo Wall Facing HSPU
2 Sandbag Cleans + 2 Sandbag Squats
3 High Hang Muscle Snatch + 3 Snatch Balance
Power Snatch + Snatch
Build to Heavy 1+1
Power Clean + Clean
Build to Heavy 1+1
*WOD Specific Warm-up*
2-3 rounds:
20 Double Unders
5 Scapular HSPU
5 Sandbag Deadlifts
For time:
120 Double Under
9 Wall Walk
9 Sandbag Clean 150/100
80 Crossover Single Under
7 Wall Walk
7 Sandbag Clean
40 Crossover Double Under
5 Wall Walk
5 Sandbag Clean
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POWERBUILDING
Cycle 1 /Week 3
Trap Bar Farmers Carry
15m(L) 15m(M) 15m(MH) 15m(H)
Tempo Seated Row (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Single-Arm Front Pulldown (:04 ecc)
8(L) 8(M) 8(H)
Kelso Shrug
3×15 (MH)
5 rounds:
Cable Biceps Curl 21’s
(alternate rounds with a partner)
2 rounds:
12 Back Extension
Incline Sit-up (pick reps)
“Buy the ticket, take the ride.”
~Hunter S. Thompson
