CROSSFIT
Thruster
4(L) 3(M) 2(MH) 1(H)
4 rounds for time:
500/400m Row
12 Toes to Bar
20 Wall Ball 20/14
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STRONGFIT
Week 3
2 rounds: (very light)
12 Plate Circle (left)
12 Plate Circle (right)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
Bench Press
4×8 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
Barbell Bent Row
4×8 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
3 rounds:
No rest between exercises:
10 Machine Incline Press
15 Cable Fly (high pulley)
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
10 Front Pulldown
15 Rear Delt Fly
(alternate rounds with a partner)
AMRAP 1:00
Push-up
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COMPETITOR
2 rounds:
500/400m Bike
12 Fire Hydrants (each leg)
8 Reverse Lunges (each leg)
Snatch Pull + Snatch + Hang Snatch
75% 2+1+1
80% 3(1+1+1)
Front Squat
70% 1×6
75% 1×3
80% 1×1
85% 2×6
4 sets:
12-10-8-6 Leg Press
20-15-12-10 Prone Hamstring Curl
5 rounds for time:
500/400m Row
12 Toes to Bar
20 Wall Ball 20/14
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WEIGHTLIFTING
Snatch
70% 2×3
75% 3×2
Snatch Pull
100% 4×3
Back Squat
80% 4×3
Nautilus Ab
Choose a weight that you can do for 30 reps.
Do as many reps as you can without stopping.
Once you can cmplete 50 reps. Increase weight.
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POWERBUILDING
Cycle 2/Week 3
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 2×5
Machine Incline Press
8(L) 8(M) 8(MH) 8(H)
Cable Fly
4×15(M)
Seated Alt-Arm Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)
EZ Bar Curl
4×12(M)
Single-Arm Bisolator
2x AMRAP
“You’re only special when you’re winning.”
~Sean Strickland
