CROSSFIT
For total reps:
Every 1:00 for 10:00
Odd min: Wall Walk
Even min: Strict Pull-up
(choose reps prior to start. unbroken)
AMRAP 6:00
6 Power Snatch 95/65
12 Toes to Bar
18 Double Under
(rest 3:00)
AMRAP 6:00
6 Clean & Jerk 95/65
12 Burpee Over the Bar
18 Sit-up
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STRONGFIT
Cycle 3/Week 1
1.5 Standing Press
5(L) 5(M) 5(MH) 5(H)
AMRAP 7:00
1-2-3-4-5-6-7…..
Dip
(alternate with a partner. start back at one upon failure)
3 rounds:
No rest between exercises.
12 Plate Raise
12 Machine Shoulder Press
12 Upright Row
(alternate rounds with a parrtner)
21-18-15-12-9
Calorie Row
Triceps Pushdown
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COMPETITOR
For quality:
1000m Row
15 Med Ball Squat Clean
30 Lateral Ball Slam
15 Med Ball Russian Twist (each side)
For quality:
Every 1:00 for 18:00
Minute 1 – 12/9 Calorie Ski Erg
Minute 2 – 12/9 Calorie Assault Bike
Minute 3 – 12/9 Calorie Row
3 rounds for time:
15 Line Facing Burpee
10 Hang Squat Snatch 75/55
200m Run
(2:00 Rest)
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WEIGHTLIFTING
At a moderate load:
3 Position Clean (Hip-AK-BK)
5(1+1+1)
At a moderate load:
Clean Deadlift 4-4-4-4
At a moderate load:
Tempo Front Squat (:04 ecc) 4-4-4-4
Seated Row
15(L) 12(M) 10(MH) 8(H)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
“Life shrinks or expands in proportion to one’s courage.”
~Anais Nin
