CROSSFIT
Back Squat
4×6 (H)
For time:
1000/800m Row
400m Run
50 Wall Ball Shot 20/14
400m Run
50 Wall Ball Shot
400m Run
1000/800m Row
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STRONGFIT
Week 3
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swing
Goblet Squat
21-15-9
Leg Press
Hip Thrust
Side Plank Hold
3x (pick time)
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COMPETITOR
Push Press + Push Jerk + Split Jerk
90% 3(1+1+1)
(% based off power snatch)
Jerk Dip (:02 pause at bottom)
105% 2×3
110% 3×2
Bench Press (:03 eccentric / :01 pause)
3-3-3-3-3
4 sets:
10 Incline Chest Press
20 Triceps Overhead Extension
4 rounds for time:
15/12 Calorie Ski
45 Double Under
9 DBall Over the Shoulder 150/100
45 Double Under
15/12 Calorie Ski
(rest 2:00)
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WEIGHTLIFTING
Jerk In Split
3-3-3-3-3
Pause Jerk (:02 in split)
70% 3×3
Power Clean
70% 4×3
Close Grip Bench Press
4×8 (M)
Overhead Triceps Extension
4×12 (M)
Lateral Raise
3×15 (M)
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POWERBUILDING
Cycle 1/Week 9
Back Squat
100% 2×2
Nautilus Ab
12(L) 12(M) 12(MH) 12(H)
“One cannot be always laughing at a man without now and then stumbling on something witty.”
~Jane Austen
