CROSSFIT
Back Squat
8(L) 5(M) 3(MH) 3(H)
AMRAP 9:00
7 Toes to Bar
10 DB Snatch 50/35 (alt. arms)
35 Double Under
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STRONGFIT
Cycle 3/Week 2
Back Squat
5(L) 5(M) 5(MH) 5(H)
21-15-9
Leg Extension
Leg Press
(alternate rounds with a partner)
Standing Calf Raise
3 sets (pick reps)
3 rounds for time:
9 Calorie Assault Bike
15 Kettlebell Swing
21 Sit-up
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COMPETITOR
3 rounds for quality:
14 Lateral Ball Slam
12 Med Ball Russian Twist
10 Single-Arm Med Ball Push-up (alt. arms)
Snatch Pull + High Hang Power Snatch
65% 2(1+2)
70% 2(1+1)
Snatch Balance
80% 2×2
85% 3×1
Clean Pull + High Hang Power Clean + Power Clean
65% 2(1+2+1)
70% 2(1+1+1)
Strict Press
4-3-2-1
For total reps:
Every 1:00 for 24:00
Minute 1 – 12/9 Calorie Ski Erg
Minute 2 – Strict Handstand Push-up
Minute 3 – Strict Toes to Bar
Minute 4 – Rest
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WEIGHTLIFTING
Jerk
70% 2×2
75% 2×2
80% 2×2
Power Clean
70% 4×3
Push Press
70% 2×3
75% 2×3
Weighted Dip
5(L) 5(M) 5(MH) 5(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 1/Week 3
Increase weight from last week.
Machine Squat
3×12(M)
Dumbbell RDL
3×12(M)
Walking Lunge
3×12(M)
Hamstring Curl
3×12(M)
Standing Calf Raise
3 sets (pick reps)
Side Plank Hold
3x :20 (each side)
“Time you enjoy wasting, was not wasted.”
~John Lennon
