CROSSFIT
For load:
Every 1:00 for 10:00
Odd – 3 Weighted Pull-up
Even – 3 Weighted Dip
20 rounds for time:
5 Calorie Row
3 Toes to Bar
1 Wall Walk
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STRONGFIT
Cycle 3/Week 1
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:
200m Run
12 GHD Back Extension
8 DB Front Raise + Lateral Raise
Muscle Clean + Tall Clean + Push Press
3(2+2+2) -choose weight-
Clean & Jerk
60% 1×3
65% 2×2
70% 3×1
Clean Pull
80% 3×3
Clean Deadlift
90% 2×3
Pause Front Squat (:03 at bottom) + Front Squat
70% 3(1+1)
5 rounds for time:
20/16 Calorie Assault Bike
15 Toes to Bar
10 Front Squat 155/105
5 Muscle-up
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WEIGHTLIFTING
Clean
70% 2×3
75% 3×2
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 3×3
Weighted Back Extension
3×12 (M)
Incline Sit-up
2 sets (pick reps)
“You have reached the pinnacle of success as soon as you become uninterested in money, compliments, or publicity.”
~Thomas Wolfe
