CROSSFIT
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
*follow each set with 10 Bent DB Row
For time:
40 Burpee Box Jump Over 24/20
800m Run
40 Toes to Bar
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STRONGFIT
Week 3
3 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row (slow)
Alt Arm Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Bent Row (single-arm)
8(L) 8(M) 8(MH) 8(H)
9-12-15 (decreasing load)
No rest between exercises.
Chest Press
Lat Pulldown
9-12-15 (decreasing load)
No rest between exercises.
Decline Press
Pullover
9-12-15-12-9
Ski Erg
Knees to Elbows
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COMPETITOR
For quality:
1000m Assault
-then 2 rounds-
10-15 Crossover Symmetry (each exercise)
Burgener Snatch Warm-up
Every 2:00 for 10:00
Snatch Deadlift + Hang Snatch (AK) + Snatch
60% 1+1+1
65% 1+1+1
70% 1+1+1
75% 2(1+1+1)
Front Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
90% 1×3
2 rounds for quality:
20 Kip/Beat Swings
10 Strict T2B
6 rounds for time:
3 Burpee Bar Muscle-up
12 Shuttle Runs (2×25′ = 1)
3 Burpee Bar Muscle-up
(rest 1:1)
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WEIGHTLIFTING
Cycle 2/Week 2
Snatch
2 waves:
70% 1×2
75% 1×2
80% 1×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 2×2
75% 2×2
80% 2×2
Reverse Hyper
2×20 (M)
Side Plank Hold
3x:20 (both sides)
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POWERBUILDING
Transition Cycle
Rotating Dumbbell Bench Press
3×10 (M)
Single-Arm Dumbbell Bent Row
3×10 (M)
Alt. Arm Dumbbell Incline Press
3×10 (M)
Single-Arm High Row
3×10 (M)
Decline Chest Press
3×10 (M)
Cable Pullover
3×12 (M)
2 rounds:
15 Pec Deck
15 Rear Delt Fly
“I’ll lift you and you lift me, and we’ll both ascend together.”
~John Greenleaf Whittier
