CROSSFIT
Barbell Bent Over Row
20(L) 15(M) 12(MH) 10(H)
For time:
50 Pull-up
50 Devil Press 2×35/25
(partition anyhow)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Cuban Press
12 Dumbbell Pec Fly
12 Prone Incline Rear Delt Fly
(alternate rounds with a partner)
Standing Barbell Shoulder Press
4×8 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
Dumbbell Pullover
4×8 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
3 rounds:
No rest between exercises:
15 Machine Dip
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
AMRAP 7:00
7 Calorie Ski Erg
14 Ab Machine
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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
75% 1+1+1+1
80% 2(1+1+1+1)
Deadlift
65% 1×8
70% 1×4
75% 1×2
80% 2×8
3 rounds for time:
10 Bar Muscle-up
20 Devil Press 2×35/25
4 sets:
12-10-8-6 Reverse Hyper
20-15-12-10 Weighted Ab Crunch (machine)
With a partner for time:
400m Sled Push 270/180
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WEIGHTLIFTING
Clean
70% 2×3
75% 3×2
Clean Pull
100% 4×3
Front Squat
80% 4×3
Reverse Hyper
3×12(M)
Side Plank Hold
2x:20 (both sides)
“It is no measure of health to be well adjusted to a profoundly sick society.”
~Jiddu Krishnamurti
