CROSSFIT
For load:
Overhead Squat 3-3-3-3-3
5 rounds for total reps:
AMRAP 3:00
3 Parallette Passthrough
6 Russian KB Swing 70/53
9 Wall Ball 20/14
(1:00 rest between AMRAPs)
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STRONGFIT
Deadlift
8(L) 3×8(M)
Leg Press
12(L) 3×12(M)
Back Extension
3×15 (0)
For time:
25-20-15-10
Cal Assault Bike
Hanging Knee Raises
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COMPETITOR
3 rounds for quality:
200m Row
12 Kick Sit
8 Burpee (no push-up)
Snatch Warm-up (3 reps of each, all with empty bar)
-Snatch Push Press
-Overhead Squat
-Drop Snatch
-Sotts Press
-High Hang Snatch Pull
-Hang Snatch High Pull (AK)
-Muscle Snatch (mid shin)
-High Hang Squat Snatch
-Hang Squat Snatch (AK)
-Squat Snatch (mid shin)
Snatch (every 1:00 for 9:00)
70% 3×1
75% 3×1
80% 3×1
Clean (every 1:00 for 9:00)
70% 3×1
75% 3×1
80% 3×1
Jerk (every 1:00 for 9:00)
70% 3×1
75% 3×1
80% 3×1
3 rounds for time:
400m Run
*20 Deadlift/Clean & Jerk/Snatch
10 Bar Muscle-up
*each round the barbell movement changes, the load drops to:
Deadlift 185/125, C&J 135/95, Snatch 95/65
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POWERBUILDING
Cycle 3/Week 2 (peaking)
Testing Next Week!
Deadlift
6(L) 4(M) 1(MH) 2(H)
Neutral Grip Pulldown
8(L) 8(M) 8(MH)
Rear Delt Fly
3×15 (M)
Ab Wheel
2 sets (pick reps)
“The best way out is always through.”
~Robert Frost
