CROSSFIT
Back Squat
8(L) 6(M) 4(MH) 2(H)
*10 Banded Good Mornings after each set
AMRAP 21:00
30/24 Calorie Row
20 Burpee Over the Bar
10 Power Clean 135/95
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STRONGFIT
Week 3
2 rounds: (very light)
10 TKE (each leg)
10 Reverse Lunge (each leg)
10 Glute Bridge
Complete with as little rest as possible:
50 Back Squat
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Russian Kettlebell Swing
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Leg Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Russian Kettlebell Swing
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Calf Raise
(use a weight that you can do 12-15 reps with)
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COMPETITOR
2 rounds for quality:
200m Ski
10 KB Z-Press
10 Banded Straight Arm Pulldown
10 Banded Push-up
Bench Press
2-2-2-2-2-2
*2 Weighted Pull-up after each set
4 rounds for time:
15/12 Calorie Assault Bike
18 Wall Ball 20/14
54 Double Under
(2:00 rest between rounds)
5 rounds:
8 Bent Over Barbell Row (supinated grip)
12 Rear Delt Fly
4 rounds for distance:
3:00 Row (easy pace)
3:00 Row (fast pace)
-After all 4 rounds-
1000m Row (recovery)
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WEIGHTLIFTING
Drill
Tall Jerk
4×3 (bar)
Pause Jerk (:02 in split)
70% 2×3
75% 3×2
Floating Power Clean
70% 2×3
75% 3×2
Push Press
70% 2×3
80% 3×2
Close Grip Bench Press
60% 1×8
65% 2×8
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POWERBUILDING
Cycle 2/Week 3
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
90% 1×3
1/4 Squat
1(M) 1(MH) 1(H)
Machine Squat
8(M) 8(H)
2 rounds:
20 Reverse Hyper
:30 Wt Plank Hold
“To know that we know what we know, and to know that we do not know what we do not know, that is true knowledge.”
~Nicolaus Copernicus
