CROSSFIT
Reverse Lunge
8(L) 8(M) 8(MH)
AMRAP 12:00
250m Row
7 Single Arm DB Thruster 50/35 (left)
7 Single Arm DB Thruster 50/35 (right)
35 Double Under
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STRONGFIT
Cycle 5/Week 3
Box Squat (parallel)
8(L) 6(M) 4(MH) 2(H)
3 rounds:
No rest between exercises.
12 Hamstring Curl
8 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Leg Extension
12 Leg Press
(alternate rounds with a partner)
AMRAP 7:00
7 Calorie Assault Bike
14 Sit-up
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COMPETITOR
3 rounds for quality:
12 Ring Row
10 Double DB Sumo Snatch
8 Windshield Wiper
:20 L-Hang Hold
Clean
Every 1:00 for 9:00
80% 3×1
82.5% 3×1
85% 3×1
87.5% 3×1
Clean Deadlift (:03 concentric/:03 eccentric)
95% 3×3
Rack Jerk + Pause Split Jerk (:02 in dip/:02 in split)
60% 4(1+1)
Jerk
Every 1:00 for 9:00
80% 3×1
82.5% 3×1
85% 3×1
87.5% 3×1
6 rounds:
AMRAP 2:00
18/14 Calorie Assault Bike
MAX Wall Ball 20/14 reps in remaining time
(1:00 rest between rounds)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Power Clean
75% 4×2
Push Press
70% 1×3
75% 1×3
80% 3×3
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POWERBUILDING
Cycle 1/Week 3
Leg Press
8(L) 8(M) 8(MH) 8(H)
Walking Lunge
8(L) 8(M) 8(MH) 8(H)
Tempo Hamstring Curl (:04 ecc)
8(L) 8(M) 8(H)
Tempo Leg Extension (:04 ecc)
8(L) 8(M) 8(H)
Standing Calf Raise
3 sets (pick reps)
Tempo Incline Sit-up (:04 ecc)
8(L) 8(M)8(H)
“A smile is a curve that sets everything straight.”
~Phyllis Diller
