CROSSFIT
Snatch
2(L) 2(M) 2(MH) 2(H)
AMRAP 10:00
10 Devil Press 2×35/25
50 Double Under
_____________________
STRONGFIT
Week 3
2 rounds: (very light)
12 Supine Scaption (snow angel. facing up)
12 Prone Scaption (snow angel. facing down)
12 Dumbbelln External Rotation. (elbow on knee)
Bench Press
8(L) 6(M) 4(MH) 2(H)
Standing Overhead Press
8(L) 6(M) 4(MH) 2(H)
Cable Fly (high pulley)
3×15 (M)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
3 rounds:
15 Lateral Raise
15 Triceps Pushdown
___________________
COMPETITOR
2 rounds:
1:00 Bike
20 TKE (each leg)
10 DB Thruster (light)
Snatch
75% 2×3
80% 3×2
Snatch Pull + Snatch High Pull
100% 3(3+1)
1.5 Front Squat
70% 2×5
75% 3×3
AMRAP 10:00
10 Devil Press 2×35/25
50 Double Under
_______________________
WEIGHTLIFTING
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 1×3
80% 1×3
85% 2×3
Decline Sit-up
3 sets (pick reps)
______________________
POWERBUILDING
Cycle 1/Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 3×8
Dumbbell Incline Press
12(L) 12(M) 12(MH) 12(H)
(increase weight of final set weekly)
Dumbbell Fly
12(L) 12(M) 12(MH) 12(H)
(increase weight of final set weekly)
Incline Dumbbell Curl
12(L) 12(M) 12(MH) 12(H)
(increase weight of final set weekly)
Preacher Curl
12(L) 12(M) 12(MH) 12(H)
(increase weight of final set weekly)
Single-Arm Multi Biceps
2x AMRAP
“The most hateful human misfortune is for a wise man to have no influence.”
~Herodotus
