CROSSFIT
Front Squat
5(L) 5(M) 5(MH) 5(H)
4 rounds for time:
10 DB Snatch 50/35 (Left Arm)
45′ DB Overhead Walking Lunge 50/35 (Left Arm)
10 DB Snatch (Right Arm)
45′ DB Overhead Walking Lunge (Right Arm)
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STRONGFIT
Cycle 3/Week 3
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
67.5% 2(1+2)
72.5% 2(1+1)
Snatch Balance
82.5% 2×2
87.5% 3×1
Clean Pull + High Hang Power Clean + Power Clean
67.5% 2(1+2+1)
72.5% 2(1+1+1)
Strict Press
3-2-2-1-1-1-20
(decrease load for the set of 20)
For time:
3-6-9-12-15
Calorie Ski Erg
Handstand Push-up
Ring Dip
Push-up
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 4×2
Push Press
70% 2×2
75% 2×2
80% 2×2
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 4 (deload)
Back Squat
3×8 (M)
Machine Squat
2×8 (M)
Hamstring Curl
2×12 (M)
Standing Calf Raise
2 sets (pick reps)
1:00 Plank Hold
“Be gentle to all and stern with yourself.”
~Saint Teresa of Avila
