CROSSFIT
Bench Press
8(L) 6(M) 4(MH) 2(H)
*20 Banded Triceps Pushdowns
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
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STRONGFIT
Week 3
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Supine Scaption
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Wide Grip Lat Pulldown
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Shoulder Press
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Seated Row
(use a weight that you can do 10-12 reps with)
For time:
50 Sit-up
50 Calorie Row
50 Sit-up
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COMPETITOR
2 rounds for quality:
500m Assault Bike
10 Bulgarian Split Squat
10 Single-Arm KB Swing
10 KB Windmill
For quality:
Every 1:00 for 6:00 (3 rounds each)
Odd – 4-8 Wall Facing Handstand Push-up
Even – 30-50′ Single-Arm Overhead Walking Lunge
8 rounds for time:
4 Shuttle Runs (2×25′ = 1)
8 Burpee Box Jump Over 24/20
(1:1 rest between rounds)
Cluster (Squat Clean Thruster)
2 Waves:
5-4-3-2-1
*choose challenging weights that can be cycled quickly
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WEIGHTLIFTING
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
(make consistent increases)
Snatch
70% 2×3
75% 3×2
Snatch Pull
90% 4×4
Back Squat
60% 1×8
65% 2×8
Plank Hold
2x: 30 (M)
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POWERBUILDING
Cycle 2/Week 3
Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×1
75% 1×1
90% 1×3
Sling Shot Bench Press
1(M) 1(MH) 1(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
Face Pull
3×15 (M)
“If you can dream it, you can do it.”
~Enzo Ferrari
