CROSSFIT
Strict Press (increase load from last time)
8(L) 8(M) 2×8(H)
For time:
27 Calorie Row
21 Burpee Over the Bar
21 Calorie Row
15 Clean & Jerk 115/75
15 Burpee Over the Bar
15 Calorie Row
9 Thruster 115/75
9 Clean & Jerk
9 Burpee Over the Bar
9 Calorie Row
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Seated Lateral Raise
(alternate rounds with a partner)
Bench Press
5×5 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
Barbel Bent Row
5×5 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
3 rounds:
No rest between exercises.
8 Wide Grip Machine Shoulder Press
8 Neutral Grip Machine Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Cable Curl
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
250/200m Ski
12 Banded External Rotation (each arm)
8 Half Kneeling DB Press (each arm)
Push Press + Push Jerk + Jerk
60% 1+1+1
65% 2(1+1+1)
70% 3(1+1+1)
Bench Press
70% 1×5
75% 1×3
80% 1×1
82.5% 4×4
For time:
27 Calorie Row
21 Burpee Over the Bar
21 Calorie Row
15 Clean & Jerk 155/105
15 Burpee Over the Bar
15 Calorie Row
9 Thruster 155/105
9 Clean & Jerk
9 Burpee Over the Bar
9 Calorie Row
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 3×3
Snatch Pull
100% 2×3
110% 2×2
Back Squat
75% 1×3
80% 1×3
85% 3×3
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 3/Week 2
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
80% 1×1
90% 2×3
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Standing Alt-Arm Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)
Cable Biceps Curl
3×12(M)
Concentration Curl
2xAMRAP
“Strive not to be a success, but rather to be of value.”
~Albert Einstein
