CROSSFIT
Power Clean & Push Press
4(L) 4(M) 4(MH) 4(H)
For time:
10-9-8-7-6-5-4-3-2-1
Calorie Row
KB Swing 53/35
Toes to Bar
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STRONGFIT
Week 3
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Prone Scaption
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Supinated Pulldown
Complete with as little rest as possible:
50 Dip
Complete with as little rest as possible:
50 Seated Row
For time:
40 Sit-up
40 Calorie Row
40 Sit-up
40 Calorie Row
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COMPETITOR
3 sets:
8 Half Kneeling Grave Diggers (each side)
8 Prone PVC Passthroughs
8 Kick Sits (each side)
Hang Snatch + Snatch
Every 1:00 for 8:00
70-80% 1+1
Back Squat
2 waves:
8(L) 6(M) 4(H)
*WOD Specific Warm-up*
2-3 rounds:
8 Calorie Assault Bike
10 DB Step-ups
12 Wall Balls
4 rounds for time:
15/10 Calorie Assault BIke
20 DB Step-ups 1×50/35 (20″ box)
25 Wall Balls
15/10 Calorie Assault Bike
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×2
80% 3×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
35% 1×8
50% 1×5
60% 1×3
65% 1×1
75% 1×1
85% 2×3
Nautilus Ab
2×20 (M)
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POWERBUILDING
Cycle 1 /Week 3
Tempo Dumbbell Incline Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Chest Press (:04 ecc)
8(L) 8(M) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
5 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)
“A kid who moves is a kid who learns.”
~Richard Simmons
