CROSSFIT
Deadlift
6(L) 6(M) 6(MH) 6(H)
For total time:
5 rounds –
10 DB Goblet Squats 50/35
15 Hand Release Push-ups
~then~
150′ DB Walking Lunge 50/35
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STRONGFIT
Week 3
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
AMRAP 20:00
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing
10m Front Rack Walk
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing
10m Front Rack Walk
10 Kettlebell Deadlift
(alternate rounds with a partner)
2 rounds:
15 Leg Lever
30 Heel Tap (over and back is one)
15 V-up
30 Toes Touch Crunch
15 Bicycle Crunch (over and back is one)
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COMPETITOR
Snatch
65% AMRAP 1:00
75% AMRAP 1:30
85% AMRAP 2:00
Back Squat
10-8-6-4
5 sets:
6 DB Romanian Deadlift
8 Bulgarian Split Squat (each leg)
15-12-10-8-6 Reverse Hyper
For total time:
5 rounds –
10 DB Front Squat (2×50/35)
10 Handstand Push-up
~then~
150′ DB Walking Lunge (2×50/35)
Weighted Plank
4 rounds:
Max Plank Hold 45/35
(2:1 rest)
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POWERBUILDING
Cycle 4/Week 1
Every 1:00 for 10:00
1 Deadlift at 70%
Dumbbell Bent Row
12(L) 10(M) 8(MH) 69(H)
Wide Grip Pulldown
12(L) 10(M) 8(MH) 69(H)
Rear Delt Fly
“Rest Pause Sets”
Incline Dumbbell Curl
4×12 (M)
2 rounds:
Back Extension (pick reps)
Incline Sit-up (pick reps)
“Each of us brings to our job, whatever it is, our lifetime of experience and our values.”
~Sandra Day O’Connor
