CROSSFIT
4 rounds:
3 Front Squat + 3 Back Squat
(make consistent increases)
3 rounds for time:
20 Wall Ball Shot 20/14
30 Russian Kettlebell Swing 53/35
40 Sit-up
_________________________
STRONGFIT
Cycle 3/Week 3
Bench Press
3(L) 3(M) 3(MH) 3(H)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Machine Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
15 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
500m Ski Erg
25 Sit-up
_________________________
COMPETITOR
For quality:
750m Row
30 Pistol Squat (alt. legs)
30 Single-Leg Toes to Bar
Snatch Balance
Build to Heavy 1
Snatch Pull + Snatch
70% 2+2
75% 2+1
80% 1+1
85% 1+1
Front Squat
60% 1×10
65% 1×8
70% 1×6
5 rounds for time:
20yd Sled Push Shuttle
40 Double Under
1:00 Plank
____________________________
WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 2×2
Tempo Snatch Pull (:06 ecc)
80%-90% 3×1
Back Squat
50% 1×5
55% 1×5
65% 1×1
75% 1×5
3 rounds:
8 Tempo Leg Extension (:04 ecc)
8 Tempo Hamstring Curl (:04 ecc)
3 rounds:
15 Weighted Sit-up
15 Weighted Back Extension
______________________________
POWERBUILDING
Cycle 3/Week 3
Tempo Bench Press (:04 ecc)
35% 1×4
45% 1×4
55% 1×4
65% 1×1
75% 1×4
Tempo Floor Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(H)
Dumbbell Incline Press
AMRAP 1:30
(don’t set dumbbells down. rest in top position)
Tempo Pullover (:04 ecc)
8(L) 8(M) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Machine Biceps Curl
3×12 (M)
“Genius is patience.”
~Isaac Newton
