CROSSFIT
Bulgarian Split Squat
15(L) 12(M) 10(MH) 8(H)
(each leg)
AMRAP 15:00
19 Wall Ball
19/15 Calorie Row
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STRONGFIT
Week 3
Assault Bike
:10 Hard
:50 Easy
:20 Hard
:40 Easy
:30 Hard
:30 Easy
:40 Hard
:20 Easy
:50 Hard
:10 Easy
Machine Squat
10(L) 8(M) 6(H)
Hamstring Curl
10(L) 8(M) 6(H)
Standing Calf Raise
20(L) 15(M) 10(H)
AMRAP 12:00
25 Russian Kettlebell Swing
50′ Walking Lunge
25 Sit-up
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COMPETITOR
Push Press
70% 1×5
75% 1×5
80% 1×3
85% 2×3
Bench Press (:03 eccentric, :01 pause)
5-5-3-3-3
4 sets:
8 Incline Press (dumbbell or machine)
8 Overhead Triceps Extension (rope)
10 DB Lateral Raise
AMRAP 20:00
2400/2000m Assault BIke
40 Toes to Bar
120′ HS Walk
1200/1000m Assault Bike
20 Toes to Bar
60′ HS Walk
600/500m Assault Bike
10 Toes to Bar
30′ HS Walk
Max Cleans 205/145 -in remaining time-
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
60% 1×3
65% 1×3
70% 1×3
75% 1×1
80% 2×2
Power Clean
60% 1×3
65% 1×3
70% 1×3
75% 1×1
80% 2×2
Push Press
60% 1×3
65% 1×3
70% 1×3
75% 1×1
80% 2×3
Overhead Triceps Extension
8(L)8(M) 8(MH) 8(H)
Lateral Raise
4×12 (M)
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POWERBUILDING
TESTING WEEK
Wide Grip Pulldown
12(L) 10(M) 8(MH) 6(H)
Cable Seated Row
12(L) 10(M) 8(MH) 6(H)
Rear Delt Fly
3×15 (M)
EZ Bar Curl
12(L) 10(M) 8(MH) 6(H)
“It takes courage to grow up and become who you really are.”
~e. e. cummings
