CROSSFIT
AMRAP 20:00
500m Row
40 Sit-up
30 KB Swing 53/35
With a partner for calories:
1:00 Ski Erg (split)
1:00 Rest
1:00 Assault Bike (split)
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STRONGFIT
Cycle 2/Week 3
Pause Back Squat (:01 in bottom)
3(L) 3(M) 3(MH) 3(H)
*increase weight of final set each week.
3 rounds:
No rest between exercises.
8 RDL (M)
8 Steps Walking Lunge (each leg) (M)
(alternate rounds with a parter)
Leg Press or Machine Squat
6(H) 12(MH) 25(M)
2 rounds:
12 Back Extension (0)
:30 Weighted Plank Hold
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COMPETITOR
3 rounds for quality:
6 Single-Arm DB Push-Press (each arm)
5 Single-Arm DB Zottman Curl (each arm)
4 Single-Arm DB Lateral Raise (each arm)
Clean Pull + Floating Power Clean + Floating Clean
5(1+1+1)
*focus on technique, only increase load if the movement is good.
3 rounds for quality:
80yd Sled Push
10 Wide Grip Pull-up (strict)
5 D-Ball Clean & Hold (:05 hold)
For time:
30/20 Calorie Assault Bike
30 Handstand Push-up
30/20 Calorie Assault Bike
20 HSPU
30/20 Calorie Assault Bike
10 HSPU
Every 1:00 for 12:00
Min 1: Strict Toes to Bar
Min 2: Ring Dip
Min: 3 Rope Climb
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×2
Pause Jerk Dip (:02 in bottom)
3×3 (MH)
Power Clean
70% 2×3
75% 3×2
Push Press
70% 2×3
75% 1×3
80% 2×3
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POWERBUILDING
Cycle 4/Week 3 (Testing)
Back Squat
Build to 1RM
“Time flies over us, but leaves its shadow behind.”
~Nathaniel Hawthorne
