CROSSFIT
4 rounds for reps:
Strict Pull-up
Bar Dip
(rest 1:00)
With a partner for time:
50-40-30-20-10
Calorie Bike
Calorie Row
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STRONGFIT
Week 3
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Straight Arm Pulldown (band)
12 Scapular Retraction (band)
Linear T-Bar Row
12(L) 10(M) 8(MH) 6(H)
Wide Pulldown
12(L) 10(M) 8(MH) 6(H)
Pullover
12(L) 10(M) 8(MH) 6(H)
EZ Bar Curl
12(L) 10(M) 8(MH) 6(H)
3 rounds:
15 Rear Delt Fly
15 Rope Biceps Curl
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COMPETITOR
2 rounds:
1:00 Run
20 Handstand Shoulder Tap
10 Single-Arm KB Swing (each arm)
Clean
75% 2×3
80% 3×2
Clean Pull + Clean High Pull
100% 2(3+1)
Weighted Pull-up
3(L) 2(M) 1(H) AMRAP (0)
(rest 1:00-2:00)
8 rounds for load:
20m Sled Push *increase load each round*
(rest 1:00)
For time:
21-18-15-12-9-6-3
Calorie Ski
Calorie Row
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 5×1
Clean Pull
90% 2×3
100% 3×2
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
Barbell Curl
10(L) 10(M) 10(MH) 10(H)
“Divide each difficulty into as many parts as is feasible and necessary to resolve it.”
~Rene Descartes
