CROSSFIT
Front Squat
8(L) 6(M) 4(MH) 2(H)
AMRAP 10:00
10 Clean & Jerk 135/95
50 Double Under
250/200m Row
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STRONGFIT
Week 3
3 rounds: (very light)
15 Prone Incline Front Raise
15 Prone Incline Rear Delt Fly
15 Incline Dumbbell Fly (pec)
AMRAP 10:00 (spot partner while you rest)
10 Bench Press
10 Calorie Row
(alternate rounds with a partner)
AMRAP 10:00
10 Lat Pulldown
10 Assault Bike
(alternate rounds with a partner)
AMRAP 10:00
15 Face Pull
15 Triceps Extension
15 Biceps Curl
15 Push-up
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
200m Ski
5 Muscle Snatch (empty bar)
10 Overhead Squat (empty bar)
Muscle Snatch
Build to Heavy 1
70% of Heavy Set: AMRAP (unbroken)
Power Snatch
70% 1×3
75% 2×1
80% 1.2.1
Back Squat
65% 1×10
75% 1×8
85% 2×5
65% AMRAP
AMRAP 10:00
10 Clean & Jerk 135/95
50 Double Under
250/200m Row
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WEIGHTLIFTING
Drill (very light)
Hang Snatch High Pull
4×4
Muscle Snatch
3-3-3-3-3
Snatch
70% 2×3
75% 3×2
Back Squat
70% 5×5
Decline Sit-up
2 sets (pick reps)
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POWERBUILDING
Bench Press
80% 6 sets of 6
Single-Arm Row
8(L) 8(M) 8(H)
Wide Pulldown
10(L) 10(M) 10(H)
Incline Dumbbell Curl
3×12 (M)
3 rounds:
15 Face Pull
15 Triceps Pushdown
“We cannot teach people anything; we can only help them discover it within themselves.”
~Galileo Galilei
