CROSSFIT
Seated Row
10(L) 8(M) 6(MH) 4(H)
*15 Banded Straight Arm Pulldowns after each set
For time:
9-8-7-6-5-4-3-2-1
Power Clean 135/95
*10/8 Calorie Row after each round
________________________
STRONGFIT
Week 3
2 rounds: (very light)
12 Supine Scaption
12 Prone Scaption
12 Seated Arc Raises
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
12 EZ Bar Biceps Curl
12 Overhead Triceps Extension
(alternate rounds with a partner)
40-30-20
Calorie Row
Band Triceps Pushdown
Sit-up
__________________________
COMPETITOR
For quality:
1000m Row/Ski/Run or (2000m Bike)
3-5 minutes of hip circle (band) warm-up
2-3 minutes of crossover symmetry
3 rounds for time (rounds start every 8:00):
12/10 Calorie Row
8 DB Front Squat 2×50/35
12/10 Calorie Row
6 DB Push Press 2×50/35
12/10 Calorie Row
4 DB Thruster 2×50/35
12/10 Calorie Row
2 DB Squat Clean Thruster 2×50/35
(rest for the remaining time in 8:00)
Clean Deadlift + Pause Clean + Jerk Dip + Pause Jerk
70% 1+1+1+1
75% 1+1+1+1
80% 1+1+1+1
Clean & Jerk
70% 1×1
75% 1×1
80% 1×1
85% 1×1
__________________________
WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 1×3
75% 1×3
80% 2×2
“Flight by machines heavier than air is unpractical and insignificant, if not utterly impossible.”
~Simon Newcomb
