CROSSFIT
Back Squat
8(L) 5(M) 3(MH) 3(H)
For time:
25 Box Jump 24/20
50 Calorie Assault Bike
75 Russian Kettlebell Swing 70/44
100 Air Squat
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STRONGFIT
Cycle 2/Week 3
4 rounds:
3 Front Squat + 3 Back Squat
(make consistnet increases)
Leg Press
6(H) 12(MH) 25(M)
4 rounds:
80m Backwards Sled Drag
80m Farmers Walk
(alternate rounds with a partner)
Standing Calf Raise
2 sets (pick reps)
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COMPETITOR
3 rounds for quality:
:30 Wall Sit
20 Bicycle Crunches
15 Banded Triceps Pushdown
10 Split Squat (each leg)
Clean
60% 3×1 (Every 1:00)
65% 3×1 (Every 1:00)
70% 3×1 (Every 1:00)
*Rest as needed between weights
Pause Clean Deadlift (Shin, BK, AK) + Clean Pull
85% 4(1+3)
Pause Jerk (:02 pause in dip/:02 pause in split)
55% 4×2
Jerk
60% 3×1 (Every 1:00)
65% 3×1 (Every 1:00)
70% 3×1 (Every 1:00)
*Rest as needed between weights
4 rounds for total reps:
AMRAP 2:00
10 Devil Press (2xDB) 50/35
200m Run
Max C2B Pull-up in remaining time
(1:00 rest between AMRAPs)
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3
Jerk
70% 2×3
75% 3×2
At a moderate load:
Jerk Recovery 3-2-2-1-1-1
Close Grip Bench Press
8(L) 5(M) 3(MH) 3(H)
4 rounds:
12 Plate Raise
12 Overhead Triceps Exension
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POWERBUILDING
Cycle 3/Week 2
Back Squat
75% 5×5
Good Morning
6(L) 6(M) 6(MH) 6(H)
Hack Squat
8(M) 8(H)
Hamstring Curl
12(L) 12(M) 12(H)
Incline Sit-up
3 sets (pick reps)
“Set up a situation that presents you with something slightly beyond your reach.”
~Brian Eno
