CROSSFIT
Turkish Get-up
Build to a heavy set of 1 (both sides)
AMRAP 9:00
7 Deadlifts 95/65
7 Hang Power Clean
7 Shoulder to Overhead
7 Burpee Over Bar
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STRONGFIT
Cycle 3/Week 3
3 rounds:
No rest between exercises.
8 Dumbbell Incline Press
8 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Weighted Dip
8 Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Skull Crusher
12 Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Front Raise
12 Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
For quality:
1500m Assault Bike
30 KB Front Rack Lunge
30 Hanging Leg Lift Over
For total calories:
3:00-2:00-1:00
Assault Bike
Row
Rest
Tall Clean
Build to Heavy 1
Clean Pull + Clean
70% 2+2
75% 2+1
80% 1+1
85% 1+1
For time:
5-10-15-10-5
Toes to Bar
GHD Sit-up
*3 Wall Walk after each round
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 2×2
Clean Pull
90% 2×3
100% 2×2
Split Squat
8(L) 6(M) 6(H)
Seated Row
8(L) 8(M) 8(H)
Rear Delt Fly
4×15 (M)
“You can’t put your feet on the ground until you’ve touched the sky.”
~Paul Auster
