CROSSFIT
Tempo Bench Press (:04 ecc)
4(L) 4(M) 4(MH) 4(H)
3 rounds for time:
25 Calorie Row
25 Wall Ball Shot 20/14
25 Kettlebell Swing 53/35
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STRONGFIT
Cycle 2/Week 3
Tempo Bench Press (:04 ecc)
4(L) 4(M) 4(MH) 4(H)
Floor Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Cross Bench Pullover
8(L) 8(M) 8(MH) 8(H)
AMRAP12:00
3-6-9-12-15…..
Ring Row
Calorie Row
Push-up
Calorie Ski Erg
100 Band Triceps Pushdown
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COMPETITOR
3 rounds for quality:
6 Single-Arm DB Sotts Press (6 each arm)
5 Bulgarian Split Squat (5 each leg)
4 Hanging Windshield Wiper (4 each way)
Snatch Push Press + Pause OH Squat + Snatch Balance
4+1+1(L), 3+1+1(M), 2+1+1(MH), 1+1+1(H)
Hang Snatch (AK) + Snatch
70% 2(1+1)
75% 2(1+1)
80% 2(1+1)
1.5 Front Squat
60% 1×3
65% 1×3
70% 1×3
75% 1×3
80% 1×3
6 rounds for load:
:20 Weighted Plank (H)
30yd Sled Push (H)
(1:00 rest between rounds)
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WEIGHTLIFTING
5 rounds at a moderate load:
1 Muscle Snatch + 1 Power Snatch + 1 Snatch
(movement is the priority)
Snatch
70% 4×3
Back Squat
50% 1×8
55% 1×8
60% 1×1
65% 1×8
3 rounds:
12 Leg Extension
12 Hamstring Curl
3 rounds:
15 Weighted Sit-up
15 Weighted Back Extension
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POWERBUILDING
Cycle 2/Week 4 (deload)
Bench Press
35% 1×8
50% 1×8
55% 1×5
60% 1×5
Tempo Floor Dumbbell Fly (:04 ecc)
3×8 (M)
Dumbbell Incline Press
3×12 (M)
Pullover
3×8 (M)
Barbell Curl
3×8 (M)
Machine Biceps Curl
2×15 (M)
“No pressure, no diamonds.”
~Thomas Carlyle
