CROSSFIT
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
For total reps:
5:00 Calorie Row
3:00 Burpee
3:00 Calorie Row
2:00 Line-Facing Burpee
1:00 Calorie Row
1:00 Burpee Box Jump
(no rest between AMRAPs)
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STRONGFIT
Cycle 3/Week 3
Arnold Press
2x Run the Rack
Lateral Raise
2x Run the Rack
Triceps Extension
2x Run the Rack
For time:
27-21-15-9
Calorie Row
Push-up
*Run the Rack
1. Start with a light weight. Perform 6 reps.
2. Immediately Increase weight. Perfrom 6 reps.
3. Continue until failure.
4. Immediately work back down.
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COMPETITOR
3 rounds for quality:
14 DB Romanian Deadlift
12 GHD Sit-up
10 DB Curl & Press
Muscle Clean + Tall Clean + Push Press
3(2+2+2) -choose weight-
Clean & Jerk
2 waves:
80% 1×1
85% 1×1
90% 1×1
Clean Pull
100% 3×3
Clean Deadlift
110% 2×2
Pause Front Squat + Front Squat + Pause Front Squat
75-85% 4(1+2+1)
(stay on the lighter side if you need to, focus on positions)
5 rounds for time:
25/20 Calorie Assault Bike
50′ Single-Arm DB Overhead Lunge 50/35
75 Double Under
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 1.2.1.2.1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×2
80% 1×2
90% 1×2
“Remember upon the conduct of each depends the fate of all.”
~Alexander the Great
