CROSSFIT
Split Squat
8(L) 8(M) 8(H)
“Christine”
3 rounds for time:
500m Row
12 Deadlift (bwt)
21 Box Jump
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STRONGFIT
Cycle 3/Week 3
Pause Squat
5(L) 4(M) 3(MH) 2(H)
2 rounds:
No rest between exercises.
15 Leg Extension
15 Leg Press
(alternate rounds with a parrtner)
2 rounds:
No rest between exercises.
40m Walking Lunge
40 Russian Kettlebell Swing
(alternate rounds with a parrtner)
3 rounds:
15 Weighted Sit-up
AMRAP Toes to Bar
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COMPETITOR
3 rounds for quality:
30 Double Under
20 Scissor Kick
15 Pulse-up
10 Hanging Leg Lift Over
5 rounds for time:
5 Deadlift 275/185
10 Burpee Over Bar
Tall Clean
5(L) 5(M) 4(MH) 4(H)
Clean Deadlift + Clean Pull + Power Clean + Clean
Build to Heavy 1+1+1+1
For load:
Bench Press 5-5-5-5-5
*Follow each set with 10 DB Row (each arm)
*OPTIONAL BODYBUILDING*
3 rounds:
10 Wide Grip Barbell Curl (M)
10 Hip Thrust (M)
10 Banded Push-up (M)
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WEIGHTLIFTING
Jerk
70% 1×3
75% 2×2
80% 5×1
Power Clean
70% 4×3
Push Press
70% 1×3
75% 1×3
80% 2×2
Close Grip Bench Press
75% 3×5
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POWERBUILDING
Testing
Back Squat
Build to 1RM
Athletes Competing 3/11
Rest
“If people knew how hard I worked to get my mastery, it wouldn’t seem so wonderful at all.”
~Michelangelo
