CROSSFIT
Barbell Bent Over Row
10(L) 10(M) 10(MH) 10(H)
5 rounds for time:
80m Sled Push 180/115
200m Run
5 Clean & Jerk 135/95
(rest 1:00)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Seated Lateral Raise
12 Seated Front Raise
12 Seated Rear Delt Fly
Dumbbell Shoulder Press
10(L) 10(M) 10(MH) 10(H)
Supinate Pulldown
10(L) 10(M) 10(MH) 10(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Low Row
10(L) 10(M) 10(MH) 10(H)
Dumbbell Skull Crusher
3×12 (M)
Alt-Arm Dumbbell Curl
3×12 (M)
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COMPETITOR
2 rounds:
200m Run
12 Banded Side Step (each way)
8 Single-Leg Glute Bridge (each leg)
Clean Pull + Clean + Hang Clean + Jerk
60% 1+1+1+1
65% 3(1+1+1+1)
Deadlift
60% 1×8
65% 3×8
3 sets:
12 Reverse Hyper
12 Weighted Ab Crunch (machine)
5 rounds for time:
80m Sled Push 225/135
200m Run
5 Cluster 135/95
(rest 1:00)
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Hang Clean (AK)
Clean Pull
85% 4×4
Front Squat
65% 4×4
Reverse Hyper
3×12(M)
Side Plank Hold
2x:20 (both sides)
“Life consists not in holding good cards but in playing those you hold well.”
~Josh Billings
