CROSSFIT
Push Press
10(L) 8(M) 6(MH) 4(H)
AMRAP 25:00
1 Round of Cindy
200m Run
2 Rounds of Cindy
200m Run
3 Rounds of Cindy
200m Run
4 Rounds of Cindy
…..continue until time expires.
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STRONGFIT
Week 3
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Supine Scaption
Single-Arm Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H) (each arm)
Single-Arm Dumbbell Row
8(L) 8(M) 8(MH) 8(H) (each arm)
Complete with as little rest as possible: (chipper style)
50 Chest Press
50 Lat Pulldown
50 Pec Deck
50 Rear Delt Fly
3 rounds:
10 Dumbbell Curl
15 Wrist Curl
10 Dumbbell Skull Crusher
15 Wrist Extension
(alternate rounds with a partner)
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COMPETITOR
Snatch
70% 1×5
75% 1×3
80% 3×3
3/4 Front Squat
8-8-8-8
(on each rep come up 3/4 of the way and immediately go
back down. Don’t stand all the way up until the final rep.)
3 sets:
15 Deficit Reverse Lunge (each leg)
15 Leg Extension
5 rounds for time:
3 Rope Climb
1 Round of “DT”
(DT= 12 Deadlift, 9 Hang Clean, 6 Push Jerk 155/105)
For quality:
50 GHD Sit-up
50 GHD Back Extension
(partition anyhow, :03 eccentric on each rep)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 3×3
Back Squat
60% 1×4
65% 1×4
70% 1×4
75% 1×1
80% 1×1
85% 1×4
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
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POWERBUILDING
Cycle 1/Week 3
Bench Press
6 sets of 4 at 80%
Fat Bar Pull-up
5 sets (pick reps)
(choose reps that you can complete for all 5 sets)
Dumbbell Bent Row
10(L) 8(M) 6(MH) 4(H)
Dumbbell Pullover
10(L) 8(M) 6(MH) 4(H)
Seated Alt-Arm Dumbbell Curl
10(L) 8(M) 6(MH) 4(H)
H-Raise
3×15 (M)
“A sculptor wields The chisel, and the stricken marble grows To beauty.”
~William Cullen Bryant
