CROSSFIT
Push Press
5×5 (constant load)
(1:00 rest between sets)
For total time:
21-15-9
Wall Ball 20/14
Burpees
(3:00 Rest)
9-15-21
Burpees
Wall Ball
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Shoulder Press
10(L) 8(M) 6(H) 15(MH)
Pullover
10(L) 8(M) 6(H) 15(MH)
Machine Dip
10(L) 8(M) 6(H) 15(MH)
Barbell Curl
10(L) 8(M) 6(H) 15(MH)
Skull Crusher
10(L) 8(M) 6(H) 15(MH)
For time:
25 Calorie Ski Erg
(rest 1:30)
25 Calorie Ski Erg
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COMPETITOR
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
20m Sled Push (empty)
:10 Freestanding Handstand Hold
5 Strict Toes to Bar
20m Suitcase Carry (each arm)
Tall Jerk
3×5 (light to moderate load)
Jerk Recovery
3×3 (MH)
3 rounds:
8 DB Shrugs (H)
8 Overhead Triceps Extension (H)
Weighted Pull-up
Build to a heavy set of 3
-then-
3x Max Rep Strict Pull-ups at 50% of heavy 3
5 rounds for total reps:
AMRAP 3:00
40m Sled Push 90/45
40m Farmer Carry 70/53
30′ Handstand Walk
Max C2B Pull-ups in remaining time
(1:00 rest between rounds)
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WEIGHTLIFTING
Post Meet Deload
Rest
“The test of leadership is not to put greatness into humanity, but to elicit it, for the greatness is already there.”
~James Buchanan
