CROSSFIT
Clean + Jerk
Build to a Heavy Set of 3+3
-20/10lbs: 3(3+3)
4 rounds with a partner for time:
500m Assault Bike
10 Thruster 95/65
15 Pull-up
20 Push-up
(alternate rounds with partner)
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STRONGFIT
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Machine Dip
15(L) 12(M) 10(MH) 8(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 Bulgarian Split Squat (6 L/6 R)
10 Later Ball Slam (alt. sides) (H)
8 Dive Bomb Push-up
Muscle Clean + Tall Jerk
4+4, 3+3, 2+2, 1+1
Clean Pull + Power Clean + Clean + Jerk
65% 1+1+1+1
70% 1+1+1+1
75% 1+1+1+1
80% 1+1+1+1
85% 1+1+1+1
(based on Clean & Jerk 1RM)
Deadlift
10(L) 10(M) 10(MH)
4 rounds: (round start every 8:00)
200m Run
10 DB Box Step Over 50/35 24/20
20 GHD Sit-up
10 DB Box Step Over
200m Run
(rest in remaining time)
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WEIGHTLIFTING
Clean from blocks
70% 3×3
Clean
70% 1×3
75% 1×3
80% 1×3
Clean Pull
100% 3×3
(based on Clean 1RM)
Front Squat
70% 1×3
75% 1×3
80% 1×3
(based on Front Squat 1RM)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
“It is better to err on the side of daring than the side of caution.”
~Alvin Toffler
