CROSSFIT
Strict Press
8(L) 5(M) 3(MH) 3(H)
5 rounds for time:
15/12 Calorie Row
12 Thruster 75/55
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STRONGFIT
Cycle 3/Week 2
Bench Press
5(L) 5(M) 5(MH) 5(H)
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Dip
(alternate rounds with a partner)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
AMRAP 10:00
12 Calorie Ski Erg
8 Alt. Arm Dumbbell Curl
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COMPETITOR
3 rounds for quality:
14 Med Ball Squat Clean
12 Hanging Leg Lift Over
10 Pistol Squat (alt. legs)
Muscle Snatch + Snatch Balance + OH Squat
3(2+2+2) -choose weight-
Snatch
2 waves:
75% 1×1
80% 1×1
85% 1×1
Snatch Deadlift
95% 1×3
100% 2×2
105% 3×1
Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 1×2
For time:
1000m Row
(3:00 rest)
1000m Row
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WEIGHTLIFTING
Snatch Grip Push Press + OH Squat
5+1, 4+1, 3+1, 2+1, 1+1
(make consistent increases)
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
100% 3×3
Back Squat
70% 2×3
75% 2×2
Weighted Plank Hold
2x :30 (H)
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POWERBUILDING
Cycle 1/Week 3
Increase weight from last week.
Barbell Incline Press
3×8 (M)
Weighted Dip
3×8(M)
Dumbbell Bench Press
3×8(M)
Wide Grip Pulldown
3×12(M)
Pullover
3×12(M)
Barbell Biceps Curl
3×12(M)
Reverse Grip Curl
2×20(M)
“Seek freedom and become captive of your desires. Seek discipline and find your liberty.”
~Frank Herbert
