CROSSFIT
Front Squat
5(L) 4(M) 3(MH) 2(H)
5 rounds for time:
7 Power Clean 135/95
14 Burpee Over the Bar
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STRONGFIT
Cycle 3/Week 2
Pause Squat
4(L) 4(M) 4(MH) 4(H)
2 rounds:
No rest between exercises.
15 Leg Extension
15 Leg Press
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
40m Walking Lunge
40 Russian Kettlebell Swing
(alternate rounds with a partner)
3 rounds:
15 Weighted Sit-up
AMRAP Toes to Bar
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COMPETITOR
For quality:
200m Ski Erg
20 Single-Arm KB Swing (10 each arm)
20 KB Clean & Jerk (10 each arm)
20 KB Snatch (10 each arm)
200m Ski Erg
6 rounds for total reps:
Minute 1 – Max Calorie Assault Bike
Minute 2 – Max Box Jump Over 24/20
Minute 3 – Max Toes to Bar (odd) / Max BMU (even)
Minute 4 – Rest
*rounds 1, 3, 5 are T2B, rounds 2, 4, 6 are BMU
3-Position Muscle Clean (AK, BK, Floating)
1+1+1(L), 1+1+1(M), 1+1+1(MH), 1+1+1(H)
Clean Deadlift + Hang Clean + Front Squat + Jerk
1+1+1+1(L), 1+1+1+1(M), 1+1+1+1(MH), 1+1+1+1(H)
Bench Press
60% 1×10
70% 2×7
80% 3×3
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3
BTN Jerk
3(L) 3(M) 3(MH) 3(H)
(behind the neck)
Power Clean from blocks (AK)
3(L) 3(M) 3(MH) 3(H)
Push Press
4(L) 4(M) 4(MH) 4(H)
Close Grip bench Press
70% 3×8
Triceps Extension
15(L) 12(M) 10(MH) 8(H)
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POWERBUILDING
Cycle 5/Week 4 (testing next week)
Back Squat
35% 1×8
50% 1×3
60% 1×1
70% 1×1
80% 1×1
Athletes competing: Hit Opener
Walkout (:10 hold)
110% 1×1
Reverse Hyper
2×15 (M)
Weighted Plank Hold
2x :20 (H)
“Into each life some rain must fall.”
~Henry Wadsworth Longfellow
