CROSSFIT
Deadlift
8(L) 8(M) 8(MH) 8(H)
AMRAP 7:00
7 Thruster 95/65
7 Pull-up
7 Box Jump 24/20
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STRONGFIT
Cycle 2/Week 3
Deadlift
8(L) 3×8(M)
Leg Press
12(L) 3×12(M)
Back Extension
3×15 (0)
For time:
10-15-20-25
Cal Assault Bike
Hanging Knee Raises
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COMPETITOR
3 rounds for quality:
200m Row
12 Single-Leg V-up
8 Bulgarian Split Squat (each leg)
Pressing Snatch Balance + Sotts Press
3(3+3) -choose weight-
Snatch (every 1:00 for 5:00)
Starting at 70% make consistent increases (or stay)
Clean (every 1:00 for 5:00)
Starting at 70% make consistent increases (or stay)
Jerk (every 1:00 for 5:00)
Starting at 70% make consistent increases (or stay)
For time:
25-20-15-10-5
Calorie Row
Thruster 95/65
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POWERBUILDING
Cycle 1/Week 1
Trap Bar Bent Row
3×8 (M)
Trap Bar Deadlift
3×8 (M)
Trap Bar Shrug
3×12 (M)
Leg Press
3×12 (M)
Weighted Back Extension
2×12 (M)
Ab Wheel
2 sets (pick reps)
“Everything that happens happens as it should, and if you observe carefully, you will find this to be so.”
~Marcus Aurelius
