CROSSFIT
Snatch
2(L) 2(M) 2(MH) 2(H)
For time:
21-15-9
Calorie Assault Bike
Deadlift 185/125
Calorie Assault Bike
Thruster 75/55
_______________________
STRONGFIT
Week 3
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 H-Raise
Bench Press
6(L) 6(M) 6(MH) 6(H)
(increase weight of final set weekly)
Incline Dumbbell Row (two hands)
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
EZ Bar Pullover & Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
EZ Bar Biceps Curl
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set by weekly)
Row
250m Slow
(rest 1:00)
250m Medium
(rest 1:00)
250m Fast
(rest 1:00)
250m All Out
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COMPETITOR
2 rounds:
1:00 Bike
20 TKE (each leg)
10 DB Thruster (light)
Muscle Snatch + Drop Snatch
1+1(L) 1+1(M) 1+1(MH) 1+1(H)
Power Snatch + Snatch
80% 2(2+1)
85% 3(1+1)
Front Squat
80% 1×3
85% 1×1
90% 3×3
For time:
21-15-9
Calorie Assault Bike
Deadlift 225/155
Calorie Assault Bike
Thruster 95/65
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WEIGHTLIFTING
Muscle Snatch
3-3-3-3-3
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Back Squat
85% 2×3
Decline Sit-up
2 sets (pick reps)
____________________
POWERBUILDING
Bench Press
3 sets of 3 @95%
Single-Arm Row
12(L) 10(M) 8(MH) 6(H)
Wide Pulldown
12(L) 10(M) 8(MH) 6(H)
Incline Dumbbell Curl
3×12 (M)
3 rounds:
15 Face Pull
15 Triceps Pushdown
“Every calling is great when greatly pursued.”
~Oliver Wendell Holmes, Jr.
