CROSSFIT
Seated Row
12(L) 10(M) 8(MH) 6(H)
5 rounds for time:
200m Run
4 Wall Walk
8 Box Jump Over 24/20
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STRONGFIT
Week 3
5 rounds:
No rest between exercises.
8 Supinated Pulldown (M)
8 Dip (machine or bar)
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 EZ Bar Biceps Curl
10 EZ Bar Skull Crusher
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Biceps Curl
12 Machine Triceps Extension
(alternate rounds with a partner)
8 rounds for reps + calories:
:20 Row
:10 Rest
:20 Push-up
:10 Rest
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COMPETITOR
For quality:
400m Run
-then 3 rounds-
10 DB Overhead Squat (5/5)
20 Band Straight Arm Pulldown
10 Candlestick Roll to Toe Touches
Bamboo Bar Overhead Squat
5-5-5
Overhead Squat
10-8-5-8-10
(moderate load)
Snatch
Every 1:00 for 10:00
70% x1
3-Position Snatch Pull (Hips, AK, Floating)
85% 3(1+1+1)
AMRAP 15:00
2-4-6-8-10-2-4-6-8-10-etc…
Calorie Row
Wall Ball 20/14
4 rounds for quality:
20 Strict Pull-up *use a band if needed to go unbroken
10 Triceps Rope Push-down + Band Burnout (unbroken)
10 Machine Pullover
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WEIGHTLIFTING
Cycle 1/Week 3
Power Clean
60% 1×5
65% 1×5
70% 1×5
75% 1×5
80% 1×5
(based on Power Clean 1RM)
Clean Pull (floating)
70% 4×4
(based on Clean 1RM)
Front Squat
55% 1×5
60% 1×5
65% 1×5
70% 1×5
75% 1×5
At a moderate load:
Bent Barbell Row 8-8-8-8
(pull each rep from a dead stop on the ground)
Barbell Biceps Curl
3×12 (M)
“The true method of knowledge is experiment.”
~William Blake
