CROSSFIT
Standing Shoulder Press
8(L) 8(M) 8(MH) 8(H)
For time:
15-12-9-6-3
Bench Press 135/95
Toes to Bar
Russian KB Swing 70/44
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STRONGFIT
Cycle 5/Week 3
Bench Press
8(L) 6(M) 4(MH) 2(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Seated Row
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
15 Pec Deck
15 Rear Delt Fly
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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 Plank Push-up
Snatch Pull + Hang Snatch + Snatch + OH Squat (:03 ecc)
57.5% 2(1+1+1+1)
62.5% 2(1+1+1+1)
Snatch
Every 1:00 for 12:00
80% 3×1
82.5% 3×1
85% 3×1
87.5% 3×1
Snatch Pull + Floating Snatch Pull
95% 2(1+3)
100% 2(1+2)
Back Squat
75% 1×3
80% 1×2
85% 1×1
80% 1×3
85% 1×2
90% 1×1
For time:
5000m Row
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×2
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POWERBUILDING
Cycle 1/Week 1
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Tempo Floor Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Chest Press (:04 ecc)
3×8 (M)
Barbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Curl
3×12 (M)
“A man who carries a cat by the tail learns something he can learn in no other way.”
~Mark Twain
