CROSSFIT
DB Bent Over Row
15(L) 12(M) 10(MH) 8(H)
For time:
50/40 Calorie Assault Bike
50 Pull-up
50 KB Swing 53/35
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STRONGFIT
Week 3
H-Raise
3×15 (L)
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
EZ Bar Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
EZ Bar Upright Row
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
15 Reverse Grip Triceps Pushdown
15 Close Grip Triceps Pushdown
(alternate rounds with a partner)
100 Partner Lateral Raise
(partner puts hands on elbows and provides resistance)
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COMPETITOR
Deadlift (:03 eccentric, :01 pause on floor)
4-4-2-2-2
Strict Pull-up
50 reps *in as few sets as possible*
(rest as needed to get big sets)
4 sets:
8 Seated Row
8 Incline DB Curl
10 Rear Delt Fly
3 rounds:
20m Sled Push Shuttle 315/225
40m Sled Push Shuttle 270/180
60m Sled Push Shuttle 225/135
80m Sled Push Shuttle 180/90
(3:00 rest between round)
For time:
10-8-6-4-2
Wall Walk
Burpee Box Get Over 40″
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WEIGHTLIFTING
Pause Clean (:02 BK)
60% 1×2
65% 1×2
70% 1×2
75% 1×1
80% 2×2
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 4×4
Dumbbell Bent Row
8(L) 8(M) 8(H)
Dumbbell Biceps Curl
8(L) 8(M) 8(H)
“In individuals, insanity is rare; but in groups, parties, nations and epochs, it is the rule.”
~Friedrich Nietzsche
