CROSSFIT
Push Press
15(L) 12(M) 10(MH) 8(H)
7 rounds for time:
7 Burpee Over the Bar
7 Deadlift 185/125
7 Toes to Bar
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STRONGFIT
Week 3
2 rounds: (light)
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
Bench Press
10(L) 8(M) 6(MH) 4(H)
Wide Grip Pulldown
10(L) 8(M) 6(MH) 4(H)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Rear Delt Fly
12 Seated Row
(alternate rounds with a partner)
15-12-9
Hammer Curl
Dumbbell Skull Crusher
(no rest)
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COMPETITOR
Power Snatch
70% 1×5
75% 1×5
80% 1×3
85% 2×3
Tempo Front Squat (:03 eccentric, :01 pause)
5-5-3-3-3
4 sets:
8 Glute Ham Raise (GHD)
16 Walking Lunge Step (alt. legs – quad focused)
8 Single-Leg Hamstring Curl (each leg)
5 rounds for time:
6 Deficit Handstand Push-up 4/2″
60′ Farmer Carry (2xHEAVY)
6 Bar Muscle-up
(rest 2:00)
4 sets:
12 Tempo GHD Sit-up (:05 eccentric, :05 pause at parallel)
:30 Weighted Plank 70/45
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WEIGHTLIFTING
Snatch
60% 1×3
65% 1×3
70% 1×3
75% 1×1
80% 1×3
Snatch Deadlift
120% 4×4
Back Squat
60% 1×6
65% 1×6
70% 1×6
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
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POWERBUILDING
TESTING WEEK (all three lifts at end of week)
Bench Press (deload)
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 1×1
Squat (deload)
35% 1×8
50% 1×3
60% 1×1
65% 1×1
70% 1×1
“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
~Winston Churchill
