CROSSFIT
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
For time:
21-15-9
DB Deadlift 50/35
DB Hang Power Clean 50/35
DB Push Press 50/35
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STRONGFIT
Cycle 1/Week 3
Complete with as little rest as possible:
50 Machine Shoulder Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Front Pulldown
Complete with as little rest as possible:
50 Decline Chest Press
Complete with as little rest as possible:
50 Biceps Curl
Complete with as little rest as possible:
50 Triceps Extension
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COMPETITOR
For quality:
5:00 Ski Erg
20 Single-Arm DB Lateral Raise (total)
10 Band Number Eleven Press
20 Single-Arm DB Bench Press (total)
Bench Press
70% 2×3
75% 2×3
80% 2×3
85% 2×3
*If you feel good, work up to 90% on last set
Standing Strict Press
4 sets:
Max Unbroken Reps @ 70% (Moderate load)
(2:00 Rest between sets)
AMRAP 12:00
3-6-9-12-15-18…
Chest to Bar Pull-up
Deficit Handstand Push-up 4″/2″
*200m Run every 3:00 starting at 0:00
3 rounds:
8 Supinated Grip Bent Over Row
10 DB Shrug
12 Straight Arm Pulldown
(alt. rounds with partner)
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WEIGHTLIFTING
At a moderate load:
Clean Pull From Blocks (BK) 4-4-4-4
5 sets at a moderate load:
1 Clean Pull + 1 Hang Power Clean (BK) + 1 Clean
Back Squat
80% 6 sets of 3
At a moderate load:
Bent Barbell Row 8-8-8-8
Face Pull
3×15 (M)
“Not only strike while the iron is hot, but make it hot by striking.”
~Oliver Cromwell
