CROSSFIT
Back Squat
10(L) 10(M) 10(MH) 10(H)
*follow each set with 10 DB Romanian Deadlift
3 rounds for total reps + calories:
AMRAP 4:00
3 rounds:
7 Burpee Over the Bar
7 Thruster 75/55
7 Pull-up
-then in the remaining time-
Max Calorie Row
(rest 1:00 between AMRAPs)
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STRONGFIT
Week 3
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Dumbbell Kickstand Squat
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Leg Extension
15 Leg Press
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
20 Reverse Hyper
:30 Weighted Plank Hold
(alternate rounds with a partner)
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COMPETITOR
Snatch Pull + Power Snatch + Snatch
55% 1+1+1
60% 1+1+1
65% 1+1+1
70% 1+1+1
75% 1+1+1
3-Position Pause Snatch Deadlift (BK, AK, Mid Thigh)
80% 2×1
85% 3×1
(:01 pause in each position)
4 sets:
5 Tempo DB Bench Press (:03 eccentric, :01 pause)
5 Tempo Chin-ups (:03 eccentric, :01 pause at bottom)
12 rounds for time:
3 Wall Walks
5 Chest to Bar Pull-ups
7 Line Facing Burpees
AMRAP 6:00
3-5 attempts on a max freestanding handstand hold
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WEIGHTLIFTING
Pause Jerk (:02 in split)
70% 2×2
75% 2×2
80% 2×2
Power Clean
60% 2×2
65% 2×2
70% 2×2
Push Press
2×3 70%
4×3 80%
Close Grip Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×8
Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
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POWERBUILDING
Cycle 4/Week 2
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
90-95% 3×1
1/4 Squat
90% 1×2
100% 1×2
110% 1×2
Pause Squat
70% 1×2
Nautilus Ab
3×20 (M)
“Never be haughty to the humble or humble to the haughty.”
~Jefferson Davis
