CROSSFIT
Strict Press
8(L) 8(M) 8(MH) 8(H)
5 rounds for time:
9 Toes to Bar
15 Push-up
21 Calorie Row
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STRONGFIT
Cycle 2/Week 3
Bench Press
8(L) 8(M) 8(MH) 8(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
10 Incline Press (M)
10 Dip (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Pullover (M)
10 Lat Pulldown (M)
(alternate rounds with a partner)
For time:
250m Row
Rest 1:00
250m Row
Rest :45
250m Row
Rest :30
250m Row
Rest :15
250m Row
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COMPETITOR
3 rounds for quality:
500m Assault Bike
12 Candlestick Roll to Pistol (alt. legs)
8 Strict Toes to Bar
Block Muscle Snatch (BK) + Snatch Balance + OH Squat
3(2+2+2) -choose weight-
Block Snatch (BK)
Work up to heavy 1 for the day
(this does NOT necessarily mean go for a PR – pay attention
to your form, how you feel, hit a quality lift from the blocks)
Back Squat
95% 3×1
3 rounds for quality:
800m Row @ moderate pace
200m Row @ sprint pace
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WEIGHTLIFTING
Muscle Snatch
3-2-2-1-1-1
Snatch from blocks
70% 4×2
Snatch Grip Bent Row
8(L) 8(M) 8(MH) 8(H)
Weighted Sit-up
3×15 (M)
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POWERBUILDING
Cycle 1/Week 1
Barbell Incline Bench Press
3×8 (M) (following warm-up sets)
(increase weight weekly. plan for it.)
Weighted Dip
3×8(M)
Alt-Arm Dumbbell Bench Press
3×8(M)
Wide Grip Pulldown
3×12(M)
Dumbbell Pullover
3×12(M)
Barbell Biceps Curl
3×12(M)
Reverse Grip Curl
2×12(M)
“The whole secret of life is to be interested in one thing profoundly and in a thousand things well.”
~Horace Walpole
