CROSSFIT
For load:
Bench Press 5-5-5-5-5
(make consistent increases)
AMRAP 9:00
9 Deadlift 95/65
6 Hang Power Clean
3 Shoulder to Overhead
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STRONGFIT
Cycle 7/Week 3
Bench Press
8(L) 6(M) 4(MH) 2(H)
*follow each set with 10 lat pulldown
3 rounds:
No rest between exercises.
8-12 Dumbbell Incline Press
8-12 Dumbbell Fly
8-12 Dip
(alternate rounds with a partner)
AMRAP 10:00
10 Calorie Assault Bike
10 Biceps Curl
(alternate rounds with a partner)
50 Sit-up
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COMPETITOR
3 rounds for quality:
12 Banded Pistol Squats (alt. legs)
10 Russian Twists (5 each side)
8 Strict Toes to Bar
Pause Drop Snatch (:02 pause at bottom)
3-2-2-1-1-1
Back Squat
80% 8×2
AMRAP 2:00
Max Bar Muscle-up
For time:
40 DB Snatch (2xDB) 50/35
120 Double Under
20 Devils Press (2xDB) 50/35
120 Double Under
10 Burpee DB Squat Clean (2xDB) 50/35
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 3×3
(based on Snatch 1RM)
Back Squat
70% 1×3
75% 1×3
80% 1×3
(based on Back Squat 1RM)
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Cycle 1/Week 1
Chest Press
8×8 (M)
(short rest)
Seated Row
8×8 (M)
(short rest)
Machine Shoulder Press
8×8 (M)
(short rest)
Machine Pullover
8×8 (M)
(short rest)
2 rounds:
15 Pec Deck (M)
15 Rear Delt Fly (M)
(alternate rounds with a partner)
“Success is a science; if you have the conditions, you get the result.”
~Oscar Wilde
