CROSSFIT
Dumbbell Incline Bench Press
10(L) 10(M) 10(MH) 10(H)
*follow each set with 15 band biceps curl
AMRAP 15:00
30 Sit-up
20/16 Calorie Row
10 Power Snatch 75/55
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STRONGFIT
Week 3
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Supine Scaption
4 rounds:
No rest between exercises.
10 Bench Press
10 EZ Bar Biceps Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 EZ Bar Pullover
10 EZ Bar Upright Row
(alternate rounds with a partner)
AMRAP 8:00
1-2-3-4-5..continue until failure, then start back at one rep.
Dip (or machine dip)
Ring Row
1:00 Plank Hold
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COMPETITOR
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
50 Single Unders
10 Cuban Press
5 High Hang Muscle Snatch (empty bar)
4 rounds for time:
45 Crossover Single Unders
9 Power Snatch 135/95***
45 Crossover Single Unders
(1:1 rest between rounds)
*10 Burpees every time you break this set, immediately
Snatch
Build up to Heavy 2
Front Squat
75% 1×3 (tempo – :05 eccentric / :01 pause at bottom)
80% 3×3
Mobility:
2:00 Runner’s Lunge Stretch (each side)
3:00 Alternating Wall Calf Stretch (:30 intervals)
1:00 Couch Stretch (each side)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×2
80% 3×2
Snatch Pull
100% 3×3
Back Squat
50% 1×5
65% 1×3
75% 1×1
85% 2×3
Plank Hold
2x: 20 (H)
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POWERBUILDING
Cycle 2/Week 1
Bench Press
35% 1×8
50% 1×8
55% 1×8
60% 1×1
65% 1×8
Dumbbell Incline Press
AMRAP 1:30
(rest in the up position)
4 rounds:
No rest between exercises.
12 Pec Deck
15 Bench Dip
(alternate rounds with a partner)
2 rounds:
EZ Bar Biceps Curl 21’s
H-Raise
3×15 (M)
“Change is the end result of all true learning.”
~Leo Buscaglia
