CROSSFIT
Every 1:00 for 10:00
1 Power Snatch
(add 10/5lbs each round)
AMRAP 1:00
3 Deadlift 225/155
50 Double Under
Max Calorie Row
AMRAP 2:00
6 Deadlift
50 Double Under
Max Calorie Row
AMRAP 3:00
9 Deadlift
50 Double Under
Max Calorie Row
AMRAP 4:00
12 Deadlifts
50 Double Under
Max Calorie Row
AMRAP 5:00
15 Deadlift
50 Double Under
Max Calorie Row
(No rest between AMRAPs)
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STRONGFIT
Week 3
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Dumbbell Bent Row
10(L) 8(M) 6(H) 15(MH)
Wide Grip Lat Pulldown
10(L) 8(M) 6(H) 15(MH)
AMRAP 6:00
9 Kettlebell Deadlift
45′ Farmers Carry
3 rounds:
:30 Plank Hold
:30 Wall Sit
:30 Rest
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COMPETITOR
Clean
Build to Heavy 5 (touch & go)
(~70-80%)
-3:00 rest-
Build to Heavy 3 (touch & go)
(~80-90%)
-3:00 rest-
Build to Heavy 1
(~90-100%)
Jerk
Build to Heavy 5 (touch & go)
(~70-80%)
-3:00 rest-
Build to Heavy 3 (touch & go)
(~80-90%)
-3:00 rest-
Build to Heavy 1
(~90-100%)
*WOD Specific Warm-up*
2-3 rounds:
3 Sandbag Clean
6 Ring Kip
3 Hips to Rings
20 Calorie Bike
For time:
12-9-6
Ring Muscle-up
Sandbag Clean 150/100
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POWERBUILDING
Cycle 2/Week 2
Deadlift
35% 1×8
50% 1×5
60% 1×3
65% 1×1
70% 2×5
Barbell Shrug
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
4 rounds:
12 Machine Biceps Curl
15 Rear Delt Fly
Ab Wheel
3 sets (pick reps)
“Wisdom is not acquired save as the result of investigation.”
~Sara Teasdale
