CROSSFIT
Power Clean
4(L) 3(M) 2(MH) 1(H)
2 rounds for time:
1000/800m Assault Bike
50 Sit-up
35 Burpee
400m Run
(rest 2:00 between rounds)
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STRONGFIT
Cycle 5/Week 3
Back Squat 5-5-5-5-5
(make consistent increases)
“Rest Pause Set”
Leg Press
“Rest Pause Set”
Russian Kettlebell Swing
“Rest Pause Set”
Hamstring Curl
Each round for calories:
:50 Assault Bike
1:10 Rest
:40 Assault Bike
1:20 Rest
:30 Assault Bike
1:30 Rest
:20 Assault Bike
1:40 Rest
:10 Assault Bike
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COMPETITOR
3 rounds for quality:
9 Calorie Ski Erg
12 Tempo GHD Sit-up (to parallel) (:03 ecc)
15 Z-Press (2xDB) (MH)
3-Position Muscle Snatch (Mid-Thigh, AK, Floating)
1-1-1-1-1
3-Position Snatch (Hips, AK, Floor)
65% 2×1
70% 2×1
75% 2×1
Snatch Pull
85% 3×5
Every 2:00 until failure…
200m Row
8 Calorie Ski Erg
*Every round add 2 Calories until unable to complete in 2:00
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WEIGHTLIFTING
Slow Dip Jerk (:05 Dip)
60% 1×2
65% 1×2
70% 1×2
75% 2×2
Power Clean
70% 2×3
75% 3×2
Push Press
70% 4×4
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Triceps Extension
3×12 (M)
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POWERBUILDING
Cycle2/Week 4 Deload
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1
70% 1×1
Pin Squat (from sticking point)
2×3 (M)
Walk Out
90% 1×1
Reverse Hyper
2×15 (M)
1:00 Plank Hold
“Pick battles big enough to matter, small enough to win.”
~Jonathan Kozol
