CROSSFIT
Back Squat
4(L) 4(M) 4(MH) 4(H)
AMRAP 9:00
3-6-9-12-15-etc…
Calorie Row/Ski/ or Run
Burpee
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STRONGFIT
Week 3
2 rounds: (very light)
8 Hamstring Floss
8 Slow Mountain Climber
8 Stepdown
Back Squat
6(L) 6(M) 6(MH) 6(H)
(increase weight of final set weekly)
Walking Lunge
8(L) 8(M) 8(MH) 8(H) (steps each leg)
(increase weight of final set weekly)
Hamstring Curl
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
AMRAP 6:00
8 Russian Kettlebell Swing
8 Ab Wheel
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COMPETITOR
2 rounds:
1:00 Ski
12 Renegade Row (total)
10 Archer Push-up
Jerk Balance
4(L) 3(M) 2(MH) 1(H)
Push Press + Jerk
80% 2(2+1)
85% 3(1+1)
Bench Press
80% 1×3
85% 1×1
90% 3×3
AMRAP 9:00
3-6-9-12-15-etc…
Calorie Ski
Burpee
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Pause Power Clean (:02 BK)
70% 3×3
75% 3×2
Close Grip Bench Press
85% 2×3
3 rounds:
10 DB Front Raise
10 DB Lateral Raise
Triceps Pushdown
4×15 (M)
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POWERBUILDING
Box Squat (comp depth)
2(M) 2(MH) 2(H)
Belt Squat
8(L) 8(M) 8(MH) 8(MH)
Prone Hamstring Curl
10(L) 10(M) 10(MH) 10(MH)
Flex Ab Machine
4×15 (M)
“The more that you read, the more things you will know. The more that you learn, the more places you’ll go.”
~Dr. Seuss
