CROSSFIT
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
“Nicole”
AMRAP 20:00
400 Meter Run
AMRAP Pull-up
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STRONGFIT
Cycle 3/Week 3
“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)
AMRAP 7:00
12 Pec Deck
12 Machine Dip
(alternate rounds with a parrtner)
3 rounds:
No rest between exercises.
15 Face Pull
Push-up (pick reps)
(alternate rounds with a parrtner)
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COMPETITOR
3 rounds for quality:
250m Row
20 Air Squat
15 Push-up
10 Pull-up
For time:
1000m Run
-then-
5 rounds –
5 Bar Muscle-up
10 Handstand Push-up
20 Pistol Squats (alt. legs)
-then-
1000m Run
Tall Snatch
5(L) 5(M) 4(MH) 4(H)
Snatch Deadlift + Snatch Pull + Snatch
Build to Heavy 1+1+1
For load:
Back Squat 5-5-5-5-5
*OPTIONAL BODYBUILDING*
3 rounds:
10 DB Walking Lunge + Curl & Press in Lunge (M)
10 Single-Arm KB Cluster (5 each arm) (M)
10 Z-Press (M)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
90% 2×3
100% 3×2
Back Squat
75% 3×5
Weighted Plank Hold
2x :30
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POWERBUILDING
Testing
Bench Press
Build to 1RM
Weighted Chin-up
Build to 3RM
Chin-up
Max reps
Athletes Competing 3/11
Back Squat
35% 1×8
50% 1×3
60% 1×1
Bench Press
35% 1×8
50% 1×3
60% 1×3
Face Pull
3×15 (M)
“I am a slow walker, but I never walk back.”
~Abraham Lincoln
