CROSSFIT
Back Squat
6(L) 6(M) 6(MH) 6(H)
*Follow each set with 10 DB Romanian Deadlift
5 rounds for time:
200m Run
10 Clean & Jerks 115/75
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STRONGFIT
Week 3
2 rounds: (very light)
10 TKE (each leg)
10 Reverse Lunge (each leg)
10 Glute Bridge
Machine Squat
8(L) 8(M) 8(MH) 8(H)
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
Leg Extension
10(H) 12(MH) 15(M)
Hamstring Curl
10(H) 12(MH) 15(M)
3 rounds:
1:00 Calorie Assault Bike
:30 Plank Hold
:30 Wall Sit
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COMPETITOR
Clean Deadlift + Cleran Pull + Power Clean + Clean
70% 1+1+1+1
75% 1+1+1+1
80% 1+1+1+1
85% 1+1+1+1
(% based on power clean, touch & go through complex)
Deadlift + Clean Deadlift
100% 4(4+4)
4 sets:
6 Tempo DB Bench Press (:03 eccentric, :01 pause)
6 Tempo DB Bent Row (:03 eccentric, :01 pause at bottom)
5 rounds for time:
800m Run
10 Clean & Jerks 155/105
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×3
75% 2×3
Push Press
80% 2×3
90% 2×2
Close Grip Bench Press
35% 1×8
50% 1×5
65% 1×3
75% 1×1
85% 1×5
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Deload
Machine Squat
3×8 (M)
Bulgarian Split Squat
2×8 (0)
Leg Press
2×15 (M)
Hamstring Curl
3×8 (0)
Standing Calf Raise
2×20 (0)
2 rounds:
20 Leg Lift
30 Heel Tap
20 V-up
30 Toes touch
20 Bicycle Crunch
“The art of being happy lies in the power of extracting happiness from common things.”
~Henry Ward Beecher
