CROSSFIT
“Lynne”
5 rounds for total reps:
Bench Press (Bwt/.66 Bwt)
Pull-up
(rest 3:00 between rounds)
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STRONGFIT
Testing
Bench Press
Build to a 1RM
Chin-up
Max reps
“Drop Sets”
Chest Press Press
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Seated Row
(perform 2 warm-up sets prior to drop set)
For time:
500m Row
(rest 1:30)
500m Row
“Drop Sets”
Choose a weight that allows 12-15 reps (fresh)
Set 1: AMRAP
(reduce weight by 20%)
Set 2: AMRAP
(reduce weight by 20%)
Set 3: AMRAP
(reduce weight by 20%)
Set 4: AMRAP
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COMPETITOR
9-6-3 for quality:
High Hang Muscle Snatch (touch & go) (L)
Candle Stick Roll to Pistol
Strict Toes to Bar
5 rounds for time:
20/16 Calorie Row
10 Burpee Over the Rower
(1:00 rest between rounds)
Snatch Push Press
65% 2×3
70% 3×2
(% based on Snatch 1RM)
High Hang Power Snatch
65% 2×3
70% 3×2
(% based on Snatch 1RM)
5 rounds for time:
20/16 Calorie Row
10 Burpee Over the Rower
(1:00 rest between rounds)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 1×3
Tempo Snatch Pull (:06 ecc)
3×1 (pick weight)
Back Squat
50% 1×5
55% 1×5
65% 1×1
75% 1×1
80% 1×5
3 rounds:
8 Tempo Leg Extension (:04 ecc)
8 Tempo Hamstring Curl (:04 ecc)
3 rounds:
15 Weighted Sit-up
15 Weighted Back Extension
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POWERBUILDING
Cycle 3/Week 4 (deload)
Bench Press
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Sling Shot Bench Press
80% 2×3
Dumbbell Fly
2×8 (M)
Bent Dumbbell Row
2×8 (M)
Cable Row
2×15 (M)
Rear Delt Fly
2×15 (M)
“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.”
~E. M. Forster
