CROSSFIT
Strict Press
10(L) 10(M) 10(MH) 10(H)
*Follow each set with 15 DB Biceps Curl
10 rounds for time:
10 DB Snatch 50/35
10 Box Jump 24/20
10 Push-up
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STRONGFIT
Week 3
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Alt Arm Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Pec Deck
15 Machine Dip
(alternate rounds with a partner)
Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Supinated Pulldown
15 EZ Bar Biceps Curl
(alternate rounds with a partner)
For time:
500m Row
(rest 1:30)
500m Row
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COMPETITOR
3 sets:
100′ Overhead Plate Carry 45/35
10 Plate Ground to Overhead 45/35
20 Pogo Jumps
Hang Power Clean (AK) + Push Press
Every 1:00 for 5:00
50% 3+1
55% 3+1
60% 3+1
65% 3+1
70% 3+1
(% based on Power Clean 1RM)
Power Clean + Push Jerk
75% 3(2+1)
(% based on Power Clean 1RM)
Clean & Jerk
80% 2×1
85% 3×1
Front Rack Deficit Lunge
5×10 (5 each leg)
For total time:
6 Rope Climb
~then~
3 rounds:
10 Overhead Squat 95/65
10/8 Calorie Assault Bike
(1:1 rest after 3 rounds)
30 Overhead Squat
~then~
3 rounds:
2 Rope Climb
10/8 Calorie Assault Bike
(1:1 rest after 3 rounds)
30/24 Calorie Assault Bike
~then~
3 rounds:
10 Overhead Squat
2 Rope Climb
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WEIGHTLIFTING
Drop Snatch
3(L) 3(M) 3(MH)
Snatch
70% 5×3
Snatch Deadlift
105% 3×3
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×8
Side Plank Hold
3x :15
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POWERBUILDING
Cycle 4/Week 2
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80-85% 1×5
Pause Bench Press
80% 1×1
85% 2×1
Sling Shot Bench Press
95% 2×2
Seated Row
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
H-Raise
3×12 (M)
“It’s the little details that are vital. Little things make big things happen.”
~John Wooden
