CROSSFIT
Bent Over Row
10(L) 8(M) 2×6(H)
4 rounds for time:
20m Sled Push 270/180
400m Run
20m Sled Push
(rounds start every 6:00)
_____________________
STRONGFIT
Week 3
3 rounds:
12 Plate Circle (Lt)
12 Plate Circle (Rt)
12 Plate Side to Side
Shoulder Press
10(L) 10(M) 10(MH) 10(H)
Seated Row
10(L) 10(M) 10(MH) 10(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Barbell Curl
10(L) 10(M) 10(MH) 10(H)
3 rounds:
15 Lateral Raise
15 Triceps Pushdown
____________________
COMPETITOR
2 rounds:
200m Run
5 Strict Toes to Bar
10 Scapular Pull-up
Strict Pull-up
4×8-12 (:02 eccentric)
For time:
10 Muscle-up
20 Burpee Box Get Over (40″)
80′ Handstand Walk
4 rounds for time:
20m Sled Push 315/225
400m Run
20m Sled Push
(rounds start every 6:00)
____________________
WEIGHTLIFTING
Clean from Block (BK)
70% 2×3
75% 3×2
Clean Pull
90% 4×4
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Barbell Curl
12(L) 12(M) 12(MH) 12(H)
“To be successful, you have to have your heart in your business and your business in your heart.”
~Thomas J. Watson
