CROSSFIT
Walking Lunge (steps each leg)
8(L) 8(M) 8(MH) 8(H)
For time:
100 Sit-up
25 Double under
75 Kettlebell Swing 53/35
50 Double under
50 Wall Ball Shot 20/14
75 Double under
25 Box Jump 24/20
100 Double under
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STRONGFIT
Cycle 3/Week 3
Back Squat
8(L) 5(M) 3(MH) 3(H)
Romanian Deadlift
3×8 (M)
Walking Lunge (steps each leg)
3×8 (M)
Single-Leg Standing Calf Raise
2 sets (pick reps)
5 rounds:
1:00 Assault Bike
:15 Rest
:30 Sit-up
:15 Rest
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COMPETITOR
For quality:
:50 Wall Sit
25 Bicycle Crunches (each side)
25 Banded Triceps Pushdown
15 Split Squat (each leg)
Clean
72.5% 3×1
77.5% 1×1
82.5% 2×1
87.5% 3×1
(Only hit last load if there are no misses and you feel good
otherwise, stay at lower percentages for more sets)
Clean Pull + Clean High Pull
95% 2+2
100% 2(2+1)
105% 3(1+1)
Pause Jerk (:02 pause in dip/:02 pause in split)
60% 4×2
Jerk
72.5% 3×1
77.5% 1×1
82.5% 2×1
87.5% 3×1
(Only hit last load if there are no misses and you feel good
otherwise, stay at lower percentages for more sets)
4 rounds for total reps:
4:00 AMRAP
8 DBall Over the Shoulder 150/100
400m Run
Max Toes to Bar in remaining time
Max Handstand Push-ups in remaining time
(alternate rounds of T2B and HSPU, 2 of each)
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WEIGHTLIFTING
Jerk
70% 4×3
Power Clean
70% 4×4
Push Press
75% 4×4
Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
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POWERBUILDING
Cycle 4/Week 1
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×8
Pause Squat
70% 3×1
Walkout (:10 hold)
100% 1×1
Reverse Hyper
2×20 (M)
Weighted Plank Hold
2x :30 (M)
“What can be added to the happiness of a man who is in health, out of debt, and has a clear conscience?”
~Adam Smith
