CROSSFIT
For load:
Push-Press 5-5-5-5-5
AMRAP 15:00
15 Sit-up
10 Box Jump Over 24/20
5 Deadlift 225/155
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STRONGFIT
Cycle 1/Week 3
Bench Press
5(L) 5(M) 5(MH) 5(H)
*follow each set with 10 band pull apart.
3 rounds:
No rest between exrcises.
8-12 Incline DB Bench Press (M)
8-12 Tempo Incline DB Fly (:04 ecc) (M)
8-12 Dip (M)
(alternate rounds with a partner)
Partner AMRAP 8:00
8 Calorie Assault Bike
8 Bent Barbell Row (M)
(alternate rounds with a partner)
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COMPETITOR
2 rounds for quality:
10 Teapot Lunge (each leg) (M)
10 Reverse Hyper (M)
Power Snatch + Snatch
80% 2+1
85% 1+1
90% 1+1
95% 1+1
100% 1+1 *if no misses to this point*
(% based on Power Snatch)
Back Squat
60% 1×2
70% 1×2
80% 1×2
85% 1×2
Pin Squat
3×3(MH)
2 rounds for quality:
800m Row (easy pace)
200m Row (sprint)
600m Row (easy pace)
200m Row (sprint)
400m Row (easy pace)
200m Row (sprint)
(rest 3:00 between rounds)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Deficit Snatch Pull
90% 1×3
100% 2×3
Back Squat
60% 1×5
65% 1×5
70% 1×1
75% 1×5
Good Morning
8(L) 8(M) 8(MH)
Barbell Sit-up
2×8 (M)
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POWERBUILDING
Cycle 3/Week 3
Bench Press
35% 1×5
50% 1×5
60% 1×5
65% 1×1
70% 1×1
75% 1×1
82.5% 1×5
Sling Shot
100% 2×2
Pause Bench Press
2×3 (M)
Weighted Chin-up
3(0) 3(L) 3(M) 1(MH) 3(H)
Pullover
6(L) 6(M) 6(H)
Incline Dumbbell Curl
3×10 (M)
Ab Wheel
2 sets (pick reps)
“Science is the great antidote to the poison of enthusiasm and superstition.”
~Adam Smith
~Adam Smith
