CROSSFIT
Bent Over Dumbbell Row
10(L) 10(M) 10(MH) 10(H)
*follow each set with 15 band pull apart
10 rounds for time:
200m Run
10-9-8-7-6-5-4-3-2-1 of…
Handstand Push-up
KB Swing 53/35
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STRONGFIT
Week 3
2 rounds: (very light)
12 External Rotation
12 Face Pull
12 Cuban Press
4 rounds:
No rest between exercises.
8 Shoulder Press
12 Lateral Raise
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Chest Press
12 Pec Deck
(alternate rounds with a partner)
For time:
21 Burpee
9 Cal Ski Erg
15 Burpee
15 Cal Ski Erg
9 Burpee
21 Cal Ski Erg
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COMPETITOR
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
20m Farmer Carry (light)
10 Russian KB Swings
20m Sled Push (light)
For total reps:
3 rounds:
AMRAP 3:00
5 DBalls Over the Shoulder 150/100
10 Burpee Box Jump Overs 24/20
100′ Farmer Carry (2xDB) 70/50
Max Distance Sled Push 225/160 (in remaining time)
(2:00 rest between rounds)
~then~
3 rounds:
AMRAP 3:00
5 DBalls Over the Shoulder 150/100
10 Burpee Box Jump Overs 24/20
100′ Sled Push 135/90
Max Farmer Carry (2xDB) 70/50 (in remaining time)
(2:00 rest between rounds)
Zone 2 Cardio
4 rounds:
5:00 Ski
1:00 Plank
5:00 Row
:30 L-Sit
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×2
80% 3×2
Clean Pull
100% 3×3
Front Squat
70% 1×3
75% 1×3
80% 2×2
“Do not let what you cannot do interfere with what you can do.”
~John Wooden
