CROSSFIT
Strict Press
6(L) 6(M) 6(MH) 6(H)
*Follow each set with 15 DB Biceps Curl
3 rounds for total reps:
AMRAP 4:00
27/21 Calorie Row
21 Pull-ups
Max Rep Burpees to 6″
(rest 4:00 between AMRAP’s)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row (slow)
Incline Bench Press
12(L) 10(M) 8(MH) 6(H)
Peck Deck
3×12 (M)
Decline Press
12(L) 10(M) 8(MH) 6(H)
Wide Grip Pulldown
12(L) 10(M) 8(MH) 6(H)
Rear Delt Fly
3×12 (M)
Seated Row
12(L) 10(M) 8(MH) 6(H)
1:00 Plank Hold
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COMPETITOR
3 sets:
5 Double KB Overhead Step-ups (each leg)
7 Strict Toes to Bar
9 Strict Pull-ups
High Hang Muscle Snatch + 3-Position Snatch Balance
4(3+3) (M)
(3-Position Snatch Balance = 1/4 squat, parallel, full squat)
Power Snatch
60% 1×2
65% 1×2
70% 1×2
75% 1×2
(work on gradually catching lower in the power position)
Snatch
75% 1×2
80% 1×2
85% 1×2
85%+ 1×2
Front Squat
60% :10 Front Rack Hold + 3 reps
65% :10 Front Rack Hold + 3 reps
70% :10 Front Rack Hold + 3 reps
75% :10 Front Rack Hold + 3 reps
5 rounds for time:
100 Double Unders
20 Toes to Bar
10 Front Squat 225/155
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 5×1
Snatch Deadlift
100% 1×3
110% 1×3
120% 1×3
Back Squat
35% 1×8
50% 1×5
65% 1×3
75% 1×1
85% 1×5
Side Plank Hold
3x :15
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POWERBUILDING
Deload
Tempo Dumbbell Incline Press (:04 ecc)
3×8 (M)
Tempo Dumbbell Fly (:04 ecc)
3×8 (M)
Tempo Chest Press (:04 ecc)
3×8 (M)
Pullover & Press
3×8 (M)
2 rounds:
No rest between exercises.
10 EZ Bar Overhead Triceps Extension
10 EZ Bar Reverse Grip Curl
10 EZ Bar Skull Crusher
10 EZ Bar Biceps Curl
(alternate rounds with a partner)
“The more I want to get something done, the less I call it work.”
~Richard Bach
