CROSSFIT
Seated Row
15(L) 12(M) 10(MH) 8(H)
4 rounds for time:
50′ Waiers Carry 53/35
50′ Plate Push 45/25
20 Push-up (feet on plate)
200m Run with Plate 45/25
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STRONGFIT
Cycle 6/Week 3
Back Squat
8(L) 5(M) 1(MH) 3(H)
Single-Leg RDL
3×8 (M)
Reverse Lunge (each leg)
3×6 (M)
3 rounds:
:30 Wall Sit
:30 Plank Hold
:30 Standing Calf Raise
:30 Rest
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COMPETITOR
3 rounds for quality:
7 Single-Leg KB Romanian Deadlift (each leg)
9 Top Down Gorilla KB Row (each arm)
11 KB Halo (each way)
Snatch Pull + Floating Power Snatch + Power Snatch
60% 3(1+1+1)
Snatch Grip Push Press + Overhead Squat (:03 ecc)
65% 2(5+1)
Power Clean
60% 1×3
65% 2×2
Strict Press
8(L) 8(M) 5(MH) 5(H)
For total reps:
Every 1:00 for 10:00
Odd – 14/10 Calorie Ski Erg
Even – Chest to Bar Pull-up (unbroken)
*choose reps of C2B and do that same amount every round
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WEIGHTLIFTING
Snatch Grip Press
4×8 (M)
Muscle Clean
4×4 (M)
Arnold Press
3×12 (M)
Cable Seated Row
3×15 (M)
3 rounds:
8 Alternating DB Side & Front Raise
(8 each way)
3 rounds:
:30 Wall Sit
:30 Plank Hold
:30 Calf Raise
:30 Rest
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POWERBUILDING
Cycle 2/Week 2
Back Squat
6(L) 6(M) 6(MH) 6(H)
(increase weight of final set each week)
Reverse Lunge (each leg)
3×5 (M)
3 rounds:
No rest between exercises.
12 Leg Extension
12 Leg Press
(alternate rounds with a partner)
Nordic Curl
3 sets (pick reps)
Side Plank Hold
2x :30 (each side)
“If people did not compliment one another there would be little society.”
~Luc de Clapiers
