CROSSFIT
3 rounds for time:
400m Run
15 Russian Kettlebell Swing 53/35
50 Sit-up
15 Russian kettlebell Swing
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STRONGFIT
Back Squat
12(L) 10(M) 8(MH) 6(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 Arnold Press (6 L/6 R)
10 Single-Leg Toes to Bar (alt. legs)
8 Med Ball Get-up
Tall Snatch 4-3-2-1
(make consistent increases)
Snatch Pull + Snatch High Pull + Snatch
65% 2(1+1+1)
70% 2(1+1+1)
75% 2(1+1+1)
Snatch Pull
100% 3×3
For total reps:
AMRAP 8:00
10 Single-Arm DB Push-Press (left arm) 50/35
25′ DB Overhead Walking Lunge (left arm) 50/35
10 Single-Arm DB Push-Press (right arm) 50/35
25′ DB Overhead Walking Lunge (right arm) 50/35
(rest 4:00)
AMRAP 8:00
10 Single-Arm DB Snatch (left arm) 50/35
50′ Suitcase Carry (left arm) 70/50
10 Single-Arm DB Snatch (right arm) 50/35
50′ Suitcase Carry (right arm) 70/50
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Power Clean
70% 1×3
75% 1×3
80% 1×3
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 3/Week 4 (deload)
Testing Next Week
Back Squat
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×1
70% 1×1
Walkout
100% 1×1
Reverse Hyper
2×15 (M)
Weighted Plank Hold
2x :20 (M)
“Experience is a good school. But the fees are high.”
~Heinrich Heine
