CROSSFIT
3 rounds for quality:
12 Leg Lift Over (supine or hanging)
16 V-up
20 Bicycle Crunch (total)
5 rounds for total reps:
AMRAP 3:00
3 Deadlift 225/155
5 Toes to Bar
7/5 Calorie Row
(1:00 rest between AMRAPs)
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STRONGFIT
Week 3
2 rounds: (very light)
15 Face Pull
12 Lying Side Adduction
10 Cuban Press
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Dip
12 Alt Arm Dumbbell Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Plate Raise
15 Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
For quality:
400m Run
200m Row
100 Single Under
-Banded Stretches-
3 rounds for quality:
10 Single-Arm KB Swing (H) (5/5)
10 Goblet KB Step-up (H) (5/5)
20 KB Side Bend (H) (10/10)
Burgener Clean & Jerk Warm-up
Muscle Clean + Strict Press + Clean Grip OH Squat
3+3+3 (L), 3+3+3 (M), 3+3+3 (MH)
Clean + Jerk
60% 3+2
65% 3+1
70% 3+1
75% 2(3+1)
4 rounds for total reps:
AMRAP 4:00
14/11 Calorie Row/Ski
14 Steps DB Walking Lunge 50/35(one DB)
42 Crossover Jump rope
(2:00 rest)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
Reverse Hyper
2×20 (M)
“I take a vitamin every day – it’s called a steak.”
~Jim Harbaugh
