CROSSFIT
Machine Squat or Leg Press
15(L) 12(M) 10(MH) 8(H)
AMRAP 15:00
10 Wall Ball Shot 20/14
50 Double Under
20 Wall Ball Shot
50 Double Under
30 Wall Ball Shot
50 Double Under
40 Wall Ball Shot
50 Double Under
50 Wall Ball Shot
50 Double Under
(if completed, start back at top)
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STRONGFIT
Cycle 4/Week 3
Machine Squat
10(L) 10(M) 10(MH) 10(H)
Hamstring Curl
20(L) 15(M) 10(H)
Leg Press
10(H) 15(MH) 20(M)
Leg Extension
20(L) 15(M) 10(H)
2 rounds:
40m Backwards Sled Drag
40m Sled Pull
40m Sled Push
(alternate rounds with a partner)
1:00 Plank Hold (during rest)
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COMPETITOR
3 rounds for quality:
10 Straight-Arm Banded Lat Pulldown
15 DB Curl & Press
10 KB Side Bend (each side)
15 Banded Clamshell
Clean
Every 1:00 for 9:00
77.5% 3×1
80% 3×1
82.5% 3×1
85% 3×1
Clean Deadlift + Floating Clean Pull
92.5% 2(1+3)
97.5% 2(1+2)
Rack Jerk + Pause Split Jerk (:02 in dip/:02 in split)
55% 4(1+1)
Jerk
Every 1:00 for 9:00
77.5% 3×1
80% 3×1
82.5% 3×1
85% 3×1
AMRAP 20:00
19 Wall Ball 20/14
19/15 Calorie Row
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Tempo Jerk Dip (:04 ecc)
90% 2×2
Power Clean
75% 4×3
Push Press
70% 1×3
75% 1×3
80% 1×1
85% 1×3
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Testing
Back Squat
Build to a 1RM
“To find joy in work is to discover the fountain of youth.”
~Pearl S. Buck
