CROSSFIT
For time:
30 Weighted Sit-up 25lbs
30 Toes to Bar
“Lactic Ladders”
5 rounds for total calories:
:10 Row for Calories
:50 Rest
:20 Row for Calories
:40 Rest
:30 Row for Calories
:30 Rest
:40 Row for Calories
:20 Rest
:50 Row for Calories
:10 Rest
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STRONGFIT
Cycle 4/Week 3
Back Squat
8(L) 5(M) 3(MH) 3(H)
Split Squat
8(L) 6(M) 4(H)
Hamstring Curl
12(L) 12(M) 12(H)
Standing Calf Raise
2 sets (pick reps)
“Tabata”
8 rounds:
:20 Assault Bike for Calories
:10 Rest
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COMPETITOR
3 rounds for quality:
9 Supine Ring Row
12 Half Kneeling Grave Digger (6 each side)
9 DB Bench Press
Power Clean + Clean
2+2(L), 2+1(M), 3x(1+1) (MH)
3 rounds for time:
12/9 – 9/7 – 6/5
Calorie Ski Erg
Calorie Assault Bike
*30 Double Under after each set
(3:00 rest between rounds)
Bench Press
Build up to a fast and smooth heavy set of 6
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Power Clean
70% 4×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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POWERBUILDING
Cycle 1/Week 3
Leg Press
4×10 (M)
Hack Squat
4×8 (M)
Super Squat
4×6 (M)
Hamstring Curl
3×10 (M)
Standing Calf Raise
3 sets (pick reps)
“In the battle of existence, Talent is the punch; Tact is the clever footwork.”
~Wilson Mizner
