CROSSFIT
Bench Press
6(L) 6(M) 6(MH) 6(H)
For total reps:
AMRAP 7:00
21 Double Under
7 Pull-up
AMRAP 5:00
15 Double Under
5 Toes to Bar
AMRAP 3:00
9 Double Under
3 Wall Walk
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STRONGFIT
Week 3
2 rounds: (very light)
10 Hamstring Floss
10 Good Morning (bar)
10 Back Squat (bar)
Box Squat (parallel)
5(0) 5(L) 5(M) 5(MH) 5(H)
3 rounds:
No rest between exercises.
15 Leg Extension
12 Hamstring Curl
(alternate rounds with a partner)
For time:
21-15-9
Assault Bike (calories)
Russian Kettlebell Swing
Incline Sit-up
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COMPETITOR
2 rounds:
250/200m Ski
12 Banded External Rotation (each arm)
8 Half Kneeling DB Press (each arm)
Bench Press
80% 5×3
Every 1:00 for 14:00
Odd min: Strict Handstand Push-up
Even min: Strict Pull-up
(unbroken – choose reps prior to start)
For total reps:
AMRAP 7:00
21 Double Under
7 Pull-up
AMRAP 5:00
15 Double Under
5 Chest to Bar Pull-up
AMRAP 3:00
9 Double Under
3 Bar Muscle-up
21-15-9 reps of:
EZ Bar Curl
EZ Bar Skull Crusher
(rest 1:00)
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Pause Jerk (:02 in dip)
Jerk Dip
85% 4×4
Power Clean from blocks (BK)
65% 4×4
Push Press
65% 4×4
Close Grip Bench Press
4×8 (M)
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POWERBUILDING
Cycle 1/Week 4 (deload)
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 2×5
Leg Press
3×12(M)
Hamstring Curl
3×12(M)
Standing Calf Raise
3×15(M)
Incline Sit-up
3 sets (pick reps)
(increase reps weekly)
“The works must be conceived with fire in the soul but executed with clinical coolness.”
~Joan Miro
