CROSSFIT
For load:
Bent Over Barbell Row 6-6-6-6-6
*follow each set with 15 rear delt fly
For time:
21 Single-Arm Devil Press 50/35
150′ DB Walking Lunge 50/35
15 Single-Arm Devil Press
100′ DB Walking Lunge
9 Single-Arm Devil Press
50′ DB Walking Lunge
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STRONGFIT
Cycle 6/Week 3
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
21-15-9
Russia Kettlebell Swing
Lat Pulldown
Rear Delt Fly
3×15 (M)
Farmers Walk
3x 80yd Shuttle
(alternate shuttles with a partner)
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COMPETITOR
3 rounds for quality:
80yd Sled Push
10 Z-Press (2xDB)
10 Leg Lift Over
Strict Press + Push Press + Push Jerk
65% 1+2+3
70% 1+2+3
75% 1+2+3
80% 1+2+3
Front Squat
Build to a Heavy Set of 3
For time:
50 Single-Arm Devil Press 50/35
200′ DB Overhead Walking Lunge 50/35
2 rounds for quality:
15 Candlestick
:30 L-Sit Hold
15 Hollow Rock
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POWERBUILDING
Cycle 3/Week 3
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
80% 1×1
90% 1×1
Rack Pull
1(M) 1(MH) 1(H)
Bent Dumbbell Row
6(L) 6(M) 6(MH) 6(H)
Rear Delt Fly
3×15 (M)
2 rounds:
15 Back Extension
15 Nautilus Ab
“Diligence is the mother of good fortune, and idleness, its opposite, never brought a man to the goal of any of his best wishes.”
~Miguel de Cervantes
