CROSSFIT
Seated Row
12(L) 12(M) 12(MH) 12(H)
For time:
1000/800m Assault Bike
40 Hand Release Push-up
120 Double Under
40 Hand Release Push-up
1000/800m Assault Bike
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STRONGFIT
Cycle 4/Week 3
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
12-15 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Calorie Ski Erg
12 Plate Circles (both directions)
12 Calorie Ski Erg
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
AMRAP 1:00
Push-up
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COMPETITOR
3 rounds for quality:
15/12 Calorie Assault Bike
20 Cossack Squat (total)
12 DB Overhead Squat (total)
5 Inch Worm to Upward Dog
Hurricane Bar Overhead Squat
2×8 -choose weight-
Overhead Squat
50% 1×5
60% 3×5
50% 1×5
Snatch
50% 1×3
55% 1×3
60% 1×2
65% 1×2
70% 2×1
Deficit Snatch Pull
80% 3×5
5 rounds for time:
50′ Single-Arm DB Overhead Walking Lunge 50/35
20/15 Calorie Row
*BONUS BODYBUILDING*
3 rounds for quality:
20 Goblet Curtsy Lunge (total)
15 Reverse Hyper (M)
1:00 Plank
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WEIGHTLIFTING
Post Meet Week
Rest
-or-
Light Load:
Clean from blocks (BK)
4×3
Light Load:
Clean Pull
4×4
Light Load:
Front Squat
4×4
Back Extension
3×12
“I was taught that the way of progress was neither swift nor easy.”
~Marie Curie
