CROSSFIT
Clean + Jerk
Build to a heavy set of 2+2
-20/10lbs: 3(2+2)
For time:
50 Double Under
20 Overhead Squat 95/65
50 Double Under
20 Front Squat 135/95
50 Double Under
20 Back Squat 185/125
50 Double Under
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STRONGFIT
Cycle 7/Week 3
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
12 Machine Shoulder Press
12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Plate Raise
12 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
2:00 Row for Calories
:15 Rest
1:00 Plank Hold
:15 Rest
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COMPETITOR
3 rounds for quality:
12 Single-Leg RDL (6 each leg)
10 Lateral Bar Hop Over (10 each way)
8 Med Ball Squat Clean
Pause Jerk Dip + Tall Jerk
2+1, 2+1, 2+1, 2+1, 2+1
Clean Pull + Clean + Push Jerk
60% 2(2+2+1)
65% 2(2+1+1)
70% 2(1+1+1)
Deadlift
5(L) 5(M) 5(MH) 5(H)
3 rounds for time with a partner:
15/12 Calorie Assault Bike
20 Wall Ball 20/14
15/12 Calorie Assault Bike
20 Lateral Ball Slam 20/14
15/12 Calorie Assault Bike
(alt. rounds with partner)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Deficit Clean Pull
90% 4×3
(based on Clean 1RM)
Front Squat
70% 1×3
75% 1×3
80% 1×1
85% 1×3
(based on Front Squat 1RM)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
“Anybody can jump a motorcycle. The trouble begins when you try to land it.”
~Evel Knievel
