CROSSFIT
Back Squat
8(L) 8(M) 8(MH) 8(H)
For time:
30 Power Clean 135/95
50 Burpee Over the Bar
150 Double Under
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STRONGFIT
Cycle 2/Week 3
Back Squat
8(L) 8(M) 8(MH) 8(H)
2 rounds:
No rest between exercises.
12 Hamstring Curl
8 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
12 Leg Extension
8 Machine Squat
(alternate rounds with a partner)
Single-Leg Standing Calf Raise
2 sets (pick reps)
Russian Twist
2 sets (pick reps)
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COMPETITOR
3 rounds for quality:
200m Ski Erg
12 Bicycle Crunch (each side)
8 Plate Push-up
Power Snatch (every 2:00 for 12:00)
70% 3×1
75% 2×1
80% 1×1
Snatch Balance + Overhead Squat
Work up to heavy (1+1) for the day
Power Clean (every 2:00 for 12:00)
70% 3×1
75% 2×1
80% 1×1
Strict Press
3-3-2-2-2
For total reps:
Every 1:00 for 32:00
Minute 1 – Calorie Assault Bike (:45)
Minute 2 – Double Under (unbroken)
Minute 3 – Toes to Bar (unbroken)
Minute 4 – Rest
(for DU and T2B, take one attempt each round to get as many
reps as possible unbroken within the minute)
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3 (empty bar)
Push Press
100% 2 sets of 2
Jerk Recovery 3-2-2-1-1-1
Back Squat
100% 2 sets of 2
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POWERBUILDING
Cycle 1/Week 1
Machine Squat
3×12(M)
Dumbbell RDL
3×12(M)
Walking Lunge
3×12(M)
Hamstring Curl
3×12(M)
Standing Calf Raise
3 sets (pick reps)
Side Plank Hold
3x :20 (each side)
“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.”
~Aristotle
