CROSSFIT
Single-Arm DB Bent Row
10(L) 8(M) 6(MH) 4(H)
5 rounds for total reps:
AMRAP 3:00
50 Double Under
10 Toes to Bar
Max Calorie Row
(1:00 rest between rounds)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Prone Incline Y-Raises
12 Prone Incline Rear Delt Fly
12 Standing Lateral Raise
Alt-Arm Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H) (each arm)
Alt-Arm Dumbbell Upright Row
8(L) 8(M) 8(MH) 8(H) (each arm)
Complete with as little rest as possible: (chipper style)
50 Shoulder Press
50 Lateral Raise
50 Machine Dip
50 Triceps Pushdown
For time:
250m Ski Erg
(rest 1:00)
500m Ski Erg
(rest 1:00)
250m Ski Erg
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COMPETITOR
Trap Bar Deadlift (low handles)
8(L) 8(M) 8(MH) 8(H)
Strict Pull-up (:03 eccentric, :01 pause at bottom)
50 reps (in as few sets as possible)
3 sets:
15 Low Row
15 EZ Bar Curl
3 rounds for time:
800m Run
30 DB Snatch 50/35
30 Toes to Bar
4 rounds: (increase load each round)
20m Sled Push
20m Backwards Sled Drag
20m Sled Push
(2:00 rest)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
100% 3×3
Front Squat
70% 2×3
80% 2×2
Dumbbell Bent Row
12(L) 10(M) 8(MH) 6(H)
Dumbbell Biceps Curl
12(L) 10(M) 8(MH) 6(H)
“Truth always originates in a minority of one, and every custom begins as a broken precedent.”
~Will Durant
