CROSSFIT
Bench Press
4(L) 3(M) 2(MH) 1(H)
For total reps:
AMRAP 10:00
50 Double Under
25 Burpee
(Rest 2:00)
AMRAP 5:00
30 Double Under
15 Push-up
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STRONGFIT
Week 3
2 rounds: (very light)
12 Single-Leg RDL
12 Goblet Squat
12 Russian Kettlebell Swing
Box Squat (parallel)
5(L) 5(M) 5(MH) 5(H)
(full stop on the box)
Leg Press
15(L) 12(M) 10(MH) 8(H)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
Standing Calf Raise
3×15(M)
2 rounds:
10 Walking Lunge Steps (each leg)
10 Back Extension
:30 Wall Sit
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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
60% 3×10
Every 1:00 for 12:00
Odd min: Strict Ring Dip
Even min: Strict Ring Pull-up
(unbroken. choose reps prior to start)
For total reps:
AMRAP 10:00
50 Double Under
25 Burpee
(Rest 2:00)
AMRAP 5:00
30 Double Under
15 Handstand Push-up
For time:
800m Run
1000m Ski
2000m Bike
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WEIGHTLIFTING
Jerk
70% 2×3
75% 3×2
Jerk Dip
95% 4×3
Power Clean from blocks (BK)
80% 4×3
Push Press
80% 4×3
Close Grip Bench Press
4×6 (MH)
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POWERBUILDING
Cycle 2/Week 3
Back Squat
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 2×5
Leg Press
8(L) 8(M) 8(MH) 8(H)
Hamstring Curl
8(L) 8(M) 8(MH) 8(H)
Standing Calf Raise
8(L) 8(M) 8(MH) 8(H)
Incline Sit-up
3 sets (pick reps)
(increase reps weekly)
“The Self-Educated are marked by stubborn peculiarities.”
~Isaac D’Israeli
