CROSSFIT
“Daniel”
For time:
50 Pull-up
400m Run
21 Thruster 95/65
800m Run
21 Thruster
400m Run
50 Pull-up
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STRONGFIT
Cycle 4/Week 3
Bench Press
8(L) 5(M) 3(MH) 3(H)
*follow each set with 15 band pull apart.
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 High Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10-12 Pec Deck
10-12 Rear Delt Fly
(alternate rounds with a partner)
Ab Wheel
3 sets (pick reps)
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COMPETITOR
3 rounds for quality:
14 DB Bulgarian Split Squat (7 each leg)
10 Rower Pike Up
6 Double KB Hang Squat Clean
Every 1:00 for 12:00
Min 1 – 8 KB Hang Clean + 4 KB Thruster (2xKB) 53/35
Min 2 – 8 Chest to Bar Pull-up + 4 Bar Muscle-up
Min 3 – 250/200m Row
Min 4 – Rest
Power Snatch + Snatch
2+2(L), 2+1(M), 3x(1+1) (MH)
Back Squat
Build up to a fast and smooth heavy set of 2
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×3
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
90% 2×1
Weighted Plank Hold
2x :20
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POWERBUILDING
Cycle 1/Week 3
Incline Press
5×10 (M)
Pec Deck
5×10 (M)
Decline Press
5×10 (M)
Front Pulldown
5×10 (M)
Rear Delt Fly
5×10 (M)
Low Row
5×10 (M)
“By working faithfully eight hours a day you may eventually get to be boss and work twelve hours a day.”
~Robert Frost
