CROSSFIT
Machine Chest Press
15(L) 12(M) 10(MH) 8(H)
5 rounds for time:
10 Single-Arm Devil Press 50/35
20/16 Calorie Row
10 Toes to Bar
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STRONGFIT
Cycle 4/Week 3
4 rounds:
3 Close Grip Bench Press + 3 Bench Press
(make consistent increases)
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(H)
3 rounds:
No rest between exercises:
8-12 Decline Chest Press
8-12 Low Row
(alternate rounds witha partner)
Tempo Rear Delt Fly (:04 ecc)
8(L) 8(M) 8(H)
3 rounds:
No rest between exercises:
8-12 Biceps Curl
8-12 Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
15 Banded Face Pull
10 Single-Arm Strict DB Snatch (each arm)
15 Banded Glute Bridge
10 Russian Push-up
Snatch Pull + Hang Snatch + Snatch + OH Squat (:03 ecc)
52.5% 2(1+1+1+1)
57.5% 2(1+1+1+1)
Snatch
Every 1:00 for 12:00
77.5% 3×1
80% 3×1
82.5% 3×1
85% 3×1
Snatch Pull + Floating Snatch Pull
92.5% 2(1+3)
97.5% 2(1+2)
Back Squat
75% 1×4
80% 1×3
85% 1×2
80% 1×4
85% 1×3
90% 1×2
3 rounds for time:
500m Row (fast pace)
1000m Row (recovery pace)
(3:00 rest between rounds)
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WEIGHTLIFTING
Snatch
70% 2×3
75% 1×1
80% 2×3
Deficit Snatch Pull
90% 2×3
100% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 2×2
Reverse Hyper
2×20 (M)
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Testing
Bench Press
Build to a 1RM
Sling Shot Bench Press
Build to 1RM
Weighted Chin-up
Build to a 1RM
“Happiness can exist only in acceptance.”
~George Orwell
