CROSSFIT
Power Clean
5×5 (constant load)
(1:00 rest between sets)
For time:
400m Run
-then-
2 rounds –
20 DB Snatch 50/35 (alt. arms)
50 Double Unders
-then-
400m Run
-then-
2 rounds –
20 DB Clean & Jerk 50/35 (alt. arms)
50 Double unders
-then-
400m Run
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STRONGFIT
Week 3
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Back Squat
8(L) 6(M) 4(H) 12(MH)
Russian Kettlebell Swing
8×8 (constant load)
(rest :20 between sets)
For total distance:
AMRAP 2:00 Walking Luunge
4 rounds:
:30 Wall Sit
:30 Plank Hold
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COMPETITOR
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
5 Clean Pulls
5 Hang Muscle Clean
5 Tall Power Clean
5 Front Squat
5 Push Jerk
Hang Power Clean (BK)
70% 1×3
75% 1×3
80% 3×3
Tempo Romanian Deadlift
5×6 (:03 eccentric) (MH)
DB Reverse Lunge
8(L) 8(M) 8(MH) 8(H)
For time:
800m Run
30 Power Clean 155/105
600m Run
30 Front Squat 155/105
400m Run
30 Shoulder to Overhead 155/105
200m Run
MOBILITY
2:00 Hamstring Mash (foam roller)
2:00 Hamstring Stretch
2:00 Lunge Stretch
(each leg)
WEIGHTLIFTING
Post Meet Deload
Rest
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POWERBUILDING
Deload
Back Squat
65% 5×5
Machine Squat
2×8 (M)
Walking Lunge
40m (0)
Nordic Curl or Glute-Ham Developer
2×5 (0)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
“Experience without theory is blind, but theory without experience is mere intellectual play.”
~Immanuel Kant
