CROSSFIT
For load:
Push Press 6-6-6-6-6
*follow each set with 15 band face pull
AMRAP 10:00
10 KB Swing 53/35
10 Box Jump 24/20
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STRONGFIT
Cycle 6/Week 3
“Juarez Valley 8”
8-1-7-2-6-3-5-4 (constant load)
Bench Press
Barbell Curl
(alternate rounds with a partner)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Dumbbell Fly
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
1:00 Ski Erg for Calories
:15 Rest
:30 Push-up
:15 Rest
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COMPETITOR
3 rounds for quality:
80yd KB Rack Carry (2xKB)
10 Elevated Heel KB Front Squat (2xKB)
10 Single-Leg Toes to Bar
Snatch Push-Press + Pause Drop Snatch (:03 in bottom)
4+1 (L)
4+1 (M)
3+1 (MH)
3+1 (H)
Back Squat
Build to a Heavy Set of 3
AMRAP 10:00
10 KB Swing 53/35
10 Box Jump 24/20
2 rounds for quality:
25 GHD Sit-up
1:00 Plank Bench Walk
25 Russian Twist (over and back is one)
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WEIGHTLIFTING
Muscle Snatch 3-3-3-3
(make consistent increases)
Snatch
70% 1×3
75% 1×3
80% 3×2
Snatch Pull
100% 3×3
(based on Snatch 1RM)
Back Squat
70% 1×3
75% 1×3
80% 1×3
(based on Back Squat 1RM)
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Cycle 3/Week 3
Bench Press
70% 1×3
80% 1×3
90% 1×3
85% 1×3
75% 1×3
Pin Press (start with elbows at 90º)
1(M) 1(MH) 1(H)
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
“One may walk over the highest mountain one step at a time.”
~Barbara Walters
