CROSSFIT
Back Squat
8(L) 5(M) 5(MH) 5(H)
For time:
400m Run
21 Power Clean 135/95
21 Burpee Over the Bar
400m Run
15 Power Clean
15 Burpee Over the Bar
400m Run
9 Power Clean
9 Burpee Over the Bar
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STRONGFIT
Cycle 3/Week 1
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:
200m Ski Erg
12 Bicycle Crunch (each side)
8 Plate Push-up
Power Snatch (every 1:00 for 6:00)
60% 1×3
65% 2×2
70% 3×1
Snatch Balance + Overhead Squat
70% 3(2+2)
Power Clean (every 1:00 for 6:00)
60% 1×3
65% 2×2
70% 3×1
Strict Press
10-10-10
For total reps:
Every 3:00 for 18:00
12/9 Calorie Ski Erg
6 Wall Walk
12 Wall Ball 30/20
(rest in remaining time)
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WEIGHTLIFTING
Jerk
70% 2×3
75% 3×2
Power Clean
70% 4×3
Push Press
70% 4×4
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 2
Increase weight from last week.
Machine Squat
3×12(M)
Dumbbell RDL
3×12(M)
Walking Lunge
3×12(M) (each leg)
Hamstring Curl
3×12(M)
Standing Calf Raise
3 sets (pick reps)
Side Plank Hold
3x :20 (each side)
“Victory belongs to the most persevering.”
~Napoleon Bonaparte
