CROSSFIT
Incline Press
8(L) 8(M) 8(MH) 8(H)
For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
KB Swing 53/35
(200m Run every 3:00 starting at 0:00)
______________________________
STRONGFIT
Cycle 3/Week 3
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
__________________________________
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:
80% 1×1
85% 1×1
90% 1×1
Snatch Deadlift
100% 1×3
105% 2×2
110% 3×1
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
90% 1×3
4 rounds for distance:
AMRAP 4:00
400m Run
Max Distance Row
(1:00 rest between round)
____________________________
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% 1×1
80% 4×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 3×1
Weighted Plank Hold
2x :30 (H)
_____________________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Barbell Incline Press
3×8 (L/M)
(weight that you used at the start of last cycle)
Weighted Dip
3×8 (L/M)
(weight that you used at the start of last cycle)
Spoto Press
2×8 (M)
Supinated Pulldown
2×12 (M)
Cross Bench Pullover
2×12 (M)
Barbell Curl
2×8 (M)
Incline Dumbbell Curl
2×12 (M)
“He who has a why to live can bear almost any how.”
~Friedrich Nietzsche
