CROSSFIT
Every 1:00 for 12:00
Even – Strict Pull-up
Odd – Strict Dip
(+1 rep from last week for each movement)
For time:
50 Wall Ball 20/14
50 Burpee
50 Sit-up
50 Steps Walking Lunge
50 Push-up
50 Sit-up
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Pullover
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
1:00 Calorie Ski Erg
1:00 Plank Hold
1:00 Rest
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COMPETITOR
Trap Bar Deadlift (low handles)
21-15-9
(1:00 rest between sets)
Strict Pull-up (:03 eccentric, :01 pause at bottom)
6 sets of Max Reps (unbroken)
(full recovery between sets)
5 sets:
8 Low Row
20-15-12-10-8 EZ Bar Curl
5 rounds for time:
15/12 Calorie Assault Bike
10 Thruster 115/85
(rest 2:00)
15/12 Calorie Row
10 Bar Muscle-up
(rest 2:00)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
100% 3×3
Front Squat
70% 1×3
75% 1×3
80% 1×3
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POWERBUILDING
Cycle 1/Week 6
Bench Press
6 sets of 2 at 80%
Barbell Pullover
8(L) 8(M) 8(MH) 8(H)
Barbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
Barbell Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Nautilus Mult-Biceps
12(L) 12(M) 12(H)
Nautilus Mult-Triceps
12(L) 12(M) 12(H)
“Knowledge is proud that it knows so much; wisdom is humble that it knows no more.”
~William Cowper
