CROSSFIT
For load:
Every 1:00 for 10:00
Odd min: 5 Weighted Pull-up
Even min: 5 Weighted Dip
(make consistent increases. unbroken)
“1776”
4 rounds for time:
17 Thruster 75/55
76 Double Under
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STRONGFIT
Cycle 2/Week 3
Tempo Bench Press (:04 ecc)
6(L) 6(M) 6(MH) 6(H)
*follow each set with 12 prone incline rear delt fly.
3 rounds:
No rest between exercises.
8-12 Incline Bench Press (M)
8 Tempo Floor Dumbbell Fly (:04 ecc) (M)
8-12 Weighted Push-up
(alternate rounds with a parter)
9-12-15-12-9
Calories on Assault Bike
Biceps Curl (M)
(alternate rounds with a parter)
50 Sit-up
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COMPETITOR
3 rounds for quality:
6 Single-Arm Suitcase Squat (each arm)
5 Single-Arm DB Squat Snatch (each arm)
4 Single-Arm DB Front Rack Lunge (each)
Snatch Push-Press + Pause OH Squat (:02 in bottom)
5(2+1)
Snatch
2 Waves: 3-2-1
*focus on technique, only increase load if the movement is good.
Build to a moderately heavy load:
1.5 Back Squat + Back Squat
5(1+2)
3 rounds:
750m Row (easy pace)
(:30 rest)
500m Row (moderate pace)
(1:00 rest)
250m Row (fast pace)
(2:00 rest)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 2×3
75% 2×2
Weighted Plank Hold
2x :30 (MH)
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POWERBUILDING
Cycle 4/Week 3 (Testing)
Bench Press
Build to 1RM
Weighted Chin-up
Build to 3RM
“A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.”
~Tom Stoppard
