CROSSFIT
“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
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STRONGFIT
Cycle 7/Week 3
Back Squat
8(L) 6(M) 4(MH) 2(H)
2 rounds:
8 Bulgarian Split Squat
8 Single Leg RDL
(alternate rounds with a partner)
Leg Press
6(H) 12(MH) 25(M)
2 rounds:
No rest between exercises.
15 Leg Extension
15 Hamsting Curl
(alternate rounds with a partner)
Standing Calf Raise
2 sets (pick reps)
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COMPETITOR
3 rounds for quality:
12 Single-Arm Z-Press (6 each arm)
10 Reverse Hyper
8 Kick Sit (each side)
Elevated Heel Sotts Press
3-3-3-3-3
Snatch Pull + Power Snatch
60% 2(2+2)
65% 2(2+1)
70% 2(1+1)
Snatch Pull
105% 3×2
5 rounds for time:
21/16 Calorie Row
15 Chest to Bar Pull-up
9 Strict HSPU
(1:1 rest to work)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×1
90% 2×1
Power Clean
70% 2×3
80% 2×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 1/Week 1
Machine Squat
8×8 (M)
Hip Thrust
2×20 (M)
Leg Extension
4×12 (M)
Hamstring Curl
4×12 (M)
Incline Sit-up
3 sets (pick reps)
“To improve is to change; to be perfect is to change often.”
~Winston Churchill
