CROSSFIT
Seated Row
10(L) 8(M) 6(H) 15(MH)
Dumbbell Pullover
10(L) 8(M) 6(H) 15(MH)
For time:
30 Weighted Sit-up
30 Toes to Bar
With a partner for time:
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
(alternate intervals with a partner)
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STRONGFIT
Cycle 1/Week 3
Standing Shoulder Press + Weighted Dip
3+3 (L)
3+3 (M)
3+3 (MH)
3+3 (H)
3 rounds:
No restbetween exercises.
8-12 Pullover
8-12 Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No restbetween exercises.
8-12 EZ Bar Front Raise
8-12 EZ Bar Biceps Curl
(alternate rounds with a partner)
AMRAP 10:00
10 Calorie Row
10 Push-up
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COMPETITOR
3 rounds for quality:
200m Run
20 Single-Arm KB Deadlift (total – 10 each arm)
10 Med Ball Jack Knife
For time:
125/100 Calorie Assault Bike
*5 Burpees Over the Line every minute (including 0:00)
Power Snatch
2 Waves:
3(L) 2(M) 1(H)
Power Snatch (barbell cycling)
8(L) 6(M) 4(MH) 2(H)
Floating Snatch Deadlift
100% 5×3
(based on 1RM Snatch)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 3×1
85% 2×2
Clean Pull
100% 3×3
Step-up
6(L) 6(M) 6(H)
Lat Pulldown
10(L) 8(M) 6(H) 15(MH)
Rear Delt Fly
4×15 (M)
“True originality consists not in a new manner but in a new vision.”
~Edith Wharton
