CROSSFIT
Every 1:00 for 10:00
1 Power Clean & Push Press
(add 10/5lbs each minute)
For time:
2000/1600m Assault Bike
50 Pull-up
30 Power Clean 135/95
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STRONGFIT
Week 3
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Chest Press
10(L) 8(M) 6(H) 15(MH)
Pullover
10(L) 8(M) 6(H) 15(MH)
Decline Press
10(L) 8(M) 6(H) 15(MH)
EZ Bar Biceps Curl
10(L) 8(M) 6(H) 15(MH)
3 rounds:
15 Champagne Press (M)
15 Kelso Shrug (M)
(both on an incline bench)
Ski Erg
20 Calories
(rest 1:00)
16 Calories
(rest 1:00)
12 Calories
(rest 1:00)
30 Calories
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COMPETITOR
2 sets:
5 Snatch Pulls
5 Tall Snatches
5 Snatch Balances
(increase load on second set)
Snatch
Every 1:00 until failure...
1 Snatch starting at 75%
(add 10/5lbs every minute)
Back Squat
80% 1×4
85% 1×3
90% 1×2
95% 1×1
*WOD Specific Warm-up*
2-3 rounds:
8 Calorie Assault Bike
6 Burpee No Push-ups
8 Thrusters (increase load each round)
10yd Sled Push
4 rounds for time:
18/14 Calorie Assault Bike
15 Bar-Facing Burpees
12 Thrusters 105/75
20yd Sled Push *increasing load*
-2:00 rest between rounds-
*Sled weights are 135/90, 180/115, 225/135, 270/180
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 3×1
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Cycle 2/Week 2
Bench Press
35% 1×8
50% 1×8
60% 1×1
65% 1×1
70% 2×8
Dumbbell Fly
15(L) 12(M) 10(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
4 rounds:
15 Champagne Press
15 EZ Bar Curl
15 Triceps Pushdown
“Nothing wilts faster than laurels that have been rested upon.”
~Percy Bysshe Shelley
