CROSSFIT
For load:
Overhead Squat 4-4-4-4-4
6 rounds for time:
500/400m Assault Bike
15 Sit-up
9 Power Clean 115/75
3 Wall Walk
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STRONGFIT
Cycle 1/Week 3
Dumbbell Romanian Deadlift
3×8 (M)
Machine Squat
3×10 (M)
AMRAP 8:00
8 Steps Walking Lunge
16 Russian Kettlebell Swing
Ab Wheel
3 sets (pick reps)
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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 6:00)
60% 2×1
65% 2×1
70% 2×1
Clean (every 1:00 for 6:00)
60% 2×1
65% 2×1
70% 2×1
Jerk (every 1:00 for 6:00)
60% 2×1
65% 2×1
70% 2×1
For time:
800m Run
10 Rope Climb
30 Snatch 95/65
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POWERBUILDING
Cycle 3/Week 2 (peaking)
Deadlift
6(L) 4(M) 1(MH) 4(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Neutral Grip Pulldown
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
Weighted Back Extension
8(0) 8(L) 8(M)
Ab Wheel
3 sets (pick reps)
“All my possessions for a moment of time.”
~Elizabeth I
