CROSSFIT
Strict Press
8(L) 5(M) 3(MH) 3(H)
AMRAP 20:00
5 Pull-up
10 Push-up
15 Sit-up
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STRONGFIT
Cycle 3/Week 2
“Juarez Valley 8’s”
8-1-7-2-6-3-5-4 (constant load)
Bench Press
Barbell Biceps Curl
(alternate rounds with a partner)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
Push-up (pick reps)
(alternate rounds with a partner)
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COMPETITOR
For quality:
200m Run
20 DB Squat Snatch (alt. arms)
20 DB Overhead Walking Lunge (10 each arm)
20 DB Push Press (10 each arm)
200m Run
6 rounds for time:
50 Double Under
10 Power Snatch 95/65
10 Bar Facing Burpee
(1:1 rest)
3-Position Muscle Snatch (AK, BK, Floating)
1+1+1(L), 1+1+1(M), 1+1+1(MH), 1+1+1(H)
Power Snatch + Overhead Squat
3+3(L) 3+3(M) 3+3(MH) 3+3(H)
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WEIGHTLIFTING
Mucle Snatch
3(L) 3(M) 3(MH) 3(H)
Build to a heavy set:
3 Position Snatch (Hip-AK-BK)
5(1+1+1)
Snatch Deadlift
4(L) 4(M) 4(MH) 4(H)
Back Squat
70% 3×8
Side Plank Hold
2x :30 (add weight if needed)
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POWERBUILDING
Cycle 5/Week 4 (testing next week)
Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×3
70% 1×3
Pause Bench Press
80% 1×1
85% 1×1
90% 1×1
Sling Shot
100% 2×1
Seated Row
10(L) 8(M) 6(MH)
Rear Delt Fly
3×15 (M)
“Our swords shall play the orators for us.”
~Christopher Marlowe
