CROSSFIT
Bench Press
10(L) 8(M) 6(MH) 4(H)
3 rounds for time:
400m Run
15 Pull-up
30 Push-up
15 Pull-up
_____________________________
STRONGFIT
Cycle 2/Week 3
Dumbbell Bench Press
10(L) 8(M) 6(MH) 4(H)
Bent Dumbbell Row
10(L) 8(M) 6(MH) 4(H)
AMRAP 8:00
8 Calorie Row
8 Incline Press
8 Pullover
3 rounds:
15 Pec Deck
15 Rear Delt Fly
8-7-6-5-4-3-2-1
EZ Bar Biceps Curl
EZ Bar Overhead Triceps Extension
(alternate rounds with a partner)
_____________________________
COMPETITOR
3 rounds for quality:
15 Band Pull Apart
5 Strict Toes to Bar
:30 Hollow Rock
8 Single Leg KB RDL (each leg)
3-Position Snatch (AK, BK, Floor)
50% 2(1+1+1)
55% 2(1+1+1)
Snatch
60% 3×1 (Every 1:00)
65% 3×1 (Every 1:00)
70% 3×1 (Every 1:00)
*Rest as needed between weights
Snatch Deadlift + Snatch Pull (NO t&g)
80% 2(2+3)
85% 2(2+2)
Back Squat
60% 1×5
65% 1×4
70% 1×3
65% 1×5
70% 1×4
75% 1×3
For time:
1500m Row (@ 5k Pace)
250m Row (Fast)
(2:00 Rest)
1000m Row (@ 5k Pace)
250m Row (Fast)
(2:00 Rest)
500m Row (@5k Pace)
250m Row (Fast)
___________________________
WEIGHTLIFTING
Snatch
70% 2×3
75% 2×2
Snatch Pull
90% 3×3
Back Squat
85% 5 sets of 5
Incline Sit-up
3 sets (pick reps)
(increase by 1 rep each week)
Back Extension
3 sets (pick reps)
(increase by 1 rep each week)
___________________________
POWERBUILDING
Cycle 3/Week 2
Bench Press
75% 5×5
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Machine Incline Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
“The man who is intent on making the most of his opportunities is too busy to bother about luck.”
~B. C. Forbes
