CROSSFIT
3 rounds for quality:
7 Hanging Leg Raise
14 Weighted Sit-up
21 Flutter Kick (each leg)
AMRAP 18:00
27/21 Calorie Row
9 Clean & Jerk 115/75
3 Wall Walk
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STRONGFIT
Week 3
3 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Alt Arm Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
8 Tempo Supinated Pulldown (:04 ecc)
8 Tempo Dip (:04 ecc) (bar or machine)
(alternate rounds with a partner)
Alt Side & Front Raise
3×12 (both exercises)
3 rounds:
No rest between exercises.
12 DB Hammer Curl (not cross body)
12 DB Lying Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rope Face Pull
15 Rope Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
For quality:
500m Row
-then 2 rounds-
10-15 Crossover Symmetry (each exercise)
6 rounds for quality:
30 Double Under
250m Row
200m Run
30 Double Under
(start slow and try and build up going faster each round)
Burgener Warm-up
*Clean & Jerk Warm-up*
Clean Deadlift + Hang Clean (AK) + Clean + Jerk
60% 1+1+1+1
65% 1+1+1+1
70% 1+1+1+1
75% 2(1+1+1+1)
(Every 2:00 for 10:00)
8 rounds for load:
50yd Sled Push
(round starts every 2:30)
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WEIGHTLIFTING
Cycle 2/Week 2
Clean
2 waves:
70% 1×2
75% 1×2
80% 1×2
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 2×2
75% 2×2
80% 2×2
Barbell Bent Row
8(L) 8(M) 8(H)
Rear Delt Fly
3×15 (M)
Weighted Plank Hold
2x :30 (M)
“The mere imparting of information is not education.”
~Carter G. Woodson
