CROSSFIT
Strict Press
4×6 (H)
10 rounds for time:
5 Toes to Bar
10 Push-up
15 Double Under
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STRONGFIT
Week 3
2 rounds: (light)
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
3 rounds:
No rest between exercises.
8-12 Dumbbell Incline Press
8-12 Dumbbell Pullover
8-12 Dumbbell Bench Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Incline Row
8-12 Dumbbell Fly
8-12 Gorilla Row
(alternate rounds with a partner)
6 rounds:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
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COMPETITOR
Power Snatch (high) + Power Snatch (low) + Snatch
90% 3(1+1+1)
(% based off power snatch)
Snatch Pull (SLOW & CONTROLLED)
105% 2×3
110% 3×2
Front Squat (:03 eccentric / :01 pause)
3-3-3-3-3
4 sets:
10 Leg Press
20 Leg Extension
3 rounds for time:
50 Wall Balls 20/14
50 Burpee Box Jump Over 24/20
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WEIGHTLIFTING
Muscle Snatch
3-3-3-3-3
Snatch
70% 3×3
Snatch Pull
90% 4×4
Back Squat
60% 4×4
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 9
Bench Press
100% 2×2
Single-Arm Seated Row
6(L) 6(M) 6(MH) 6(H)
Single-Arm Low Row
6(L) 6(M) 6(MH) 6(H)
H-Raise
3×15 (M)
“Formula for success: rise early, work hard, strike oil.”
~J. Paul Getty
