CROSSFIT
For total reps:
Every 1:00 for 10:00
Handstand Push-up
(choose reps prior to start. unbroken)
10 rounds for time: (each)
6 Pull-up
7 Calorie Assault Bike
8 Kettlebell Swing 53/35
(alternate rounds with a partner)
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STRONGFIT
Cycle 1/Week 3
8:00 AMRAP
8 Supinated Pulldown (M)
8 Dip (M)
3 rounds:
12 Plate Circles (both directions)
12 Plate Side to Side (over andback is one)
(alternate rounds with a partner)
8:00 AMRAP
8 EZ Bar Biceps Curl (M)
8 EZ Bar Overhead Triceps Extension (M)
3 rounds:
15 Ring Row
15 Calorie Assault Bike
15 Push-up
15 Calorie Row
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
5 Tempo Back Extension (:05 eccentric)
10 Single-Leg RDL (5 each leg)
15 Band Kicks (fire hydrant, kick backs, hip flexion)
Tall Clean + Front Rack Lunge (each leg)
3+3(L), 3+3(M), 3+3(MH)
Clean Pull + Power Clean
1+1(L), 1+1(M), 1+1(MH), 1+1(H)
For time:
50 Deadlift 135/95
40 Shoulder to Overhead 135/95
30 Front Squat 135/95
20 Power Clean 135/95
10 Thruster 135/95
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Deficit Clean Pull
90% 2×3
100% 2×2
(based on Clean 1RM)
Front Squat
70% 1×3
75% 1×3
80% 1×1
85% 3×1
(based on Front Squat 1RM)
Back Extension
3 sets (pick reps)
“Who makes quick use of the moment is a genius of prudence.”
~Johann Kaspar Lavater
