CROSSFIT
5 sets:
Max Strict Pull-up (unbroken)
Max Strict Dip (unbroken)
(rest 2:00 between sets)
With a partner for total reps:
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10-etc…
Burpee Over the Bar
Power Clean 135/95
(alternate rounds with a partner)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Chest Press
12(L) 10(M) 8(MH) 6(H)
Lat Pulldown
12(L) 10(M) 8(MH) 6(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)
15-12-10-8
Seated Hammer Curl
Dumbbell Skull Crusher
(no rest)
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COMPETITOR
Deadlift
3-3-3-3-3
(2:00 rest between sets)
Weighted Strict Pull-up
6(L) 6(M) 6(MH) 6(H)
(Full recovery between sets)
4 sets:
10 Seated Row
20 DB Hammer Curl
5 rounds for time:
15 GHD Sit-up
3 Wall Walk
15 Chest to Bar Pull-up
3 Wall Walk
(1:1 rest)
5 rounds each for time:
800/640m Assault Bike
80m Sled Push 225/135
8 Devil Press (2×50/35)
(rounds start every 6:00)
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WEIGHTLIFTING
Muscle Clean
3-3-3-3-3
Clean
70% 3×3
Clean Pull
90% 4×4
Front Squat
60% 4×4
Back Extension
3 sets (pick reps)
“I’ll lift you and you lift me, and we’ll both ascend together.”
~John Greenleaf Whittier
