CROSSFIT
Push Press
8(L) 6(M) 4(MH) 2(H)
For time:
2500/2000m Assault Bike
33 Push-up
27 Toes to Bar
21 Push-up
15 Toes to Bar
9 Push-up
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STRONGFIT
Week 3
2 rounds: (very light)
20 TKE
10 Single-Leg RDL
:20 Wall Sit
For time:
21-15-9
Goblet Squat
Russian Kettlebell Swing
For time:
9-15-21
Leg Press
Hamstring Curl
For time:
21-15-9
Ab Machine
Back Extension
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COMPETITOR
2 rounds:
200m Row
5 Ring Dip
10 Push-up
Push Press
Build to Heavy 1
0% of Heavy Set: AMRAP (unbroken)
Jerk
80% 5×3
Bench Press
80% 3×5
60% AMRAP
For time:
2500/2000m Assault Bike
33 Toes to Bar
27 Handstand Push-up
21 Toes to Bar
15 Handstand Push-up
9 Toes to Bar
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WEIGHTLIFTING
Drill
Jerk in Split
5×3 (M)
Pause Jerk (:02 in split)
70% 2×3
75% 3×2
Pause Power Clean (:02 BK)
70% 2×3
75% 3×2
Close Grip Bench Press
70% 5×5
3 rounds:
10 DB Front Raise
10 DB Lateral Raise
Triceps Pushdown
4×15 (M)
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POWERBUILDING
High Bar Squat
75% 2×4
Leg Press
10(L) 10(M) 10(MH) 10(H)
Hamtractor
12(L) 12(M) 12(MH) 12(H)
Nautilus Ab Machine
4×15(M)
“A teacher affects eternity; he can never tell where his influence stops.”
~Henry Adams
