CROSSFIT
For load:
Every 1:00 for 10:00
Odd min: 10 Seated Row
Even min: 10 Chest Press
(choose reps prior to start. unbroken)
“The Ghost”
5 rounds for calories + reps:
1:00 Row for Calories
1:00 Burpees
1:00 Double unders
1:00 Rest
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STRONGFIT
Cycle 3/Week 3
1.5 Standing Press
5(L) 4(M) 3(MH) 2(H)
AMRAP 7:00
1-2-3-4-5-6-7…..
Dip
(alternate with a partner. start back at one at 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
3 rounds for quality:
7 Ring Dip
5 DBall Front Squat
7 Ring Pull-up
200m Run
For reps:
Every 1:00 for 10:00
1-3 Ring Muscle-up
For time: (speed ladder)
70% 5 Hang Snatch
75% 4 Hang Snatch
80% 3 Hang Snatch
85% 2 Hang Snatch
90% 1 Hang Snatch
3 rounds for time:
15/12 Calorie Row
15 Overhead Squat 115/85
30 Chest to Bar Pull-up
15 Overhead Squat
15/12 Calorie Row
*round 1 – 70%, round 2 – 80%, round 3 – 90% pace
*OPTIONAL BODYBUILDING*
3 rounds:
:30 Side Plank (each side)
10 Russian Twist (each side) (MH)
1:00 DBall or Sandbag Bear Hug Hold (M)
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WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Pull
90% 2×3
100% 2×2
Front Squat
70% 1×3
75% 1×3
80% 2×2
3 rounds:
15 Reverse Hyper
Ab Wheel (pick reps)
“Well, when you’re trying to create things that are new, you have to be prepared to be on the edge of risk.”
~Michael Eisner