CROSSFIT
Push Press
5×2 (constant load)
(1:00 rest between sets)
For time:
100 Double Unders
10 Wall Walks
25 Toes to Bar
50 Box Jump Overs 24/20
25 Toes to Bar
10 Wall Walks
100 Double Unders
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STRONGFIT
Week 3
2 rounds: (very light)
12 Supine Scaption
12 H-Raise
12 Lateral Raise
Shoulder Press
8(L) 6(M) 4(H) 10(MH)
Pullover & Press
10(L) 8(M) 6(H) 12(MH)
Weighted or Machine Dip
8(L) 6(M) 4(H) 10(MH)
8-7-6-5-4-3-2-1
EZ Bar Biceps Curl
EZ Bar Overhead Triceps Extension
(alternate rounds with a partner)
10-20-30-20-10
Calorie Row
Sit-up
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COMPETITOR
4 sets:
7 DB Bulgarian Split Squats (each leg)
10 KB Side Bends (each side)
:30 Handstand Hold (freestanding or wall facing)
Snatch Balance
4(L), 4(M), 3×4(MH)
Snatch Grip Push Press
3(L), 3(M), 3×3(MH)
Tall Snatch
2(L), 2(M), 3×2(MH)
2 rounds for time:
30/24 Calorie Row
10 DB Snatch 100/70
30/24 Calorie Ski
15 Strict Handstand Push-up
30/24 Calorie Assault Bike
20 Burpee Box Jump Over (clear box) 24/20
(round 2 starts at 15:00)
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WEIGHTLIFTING
At a moderate load:
Muscle Clean 4×4
Clean Pull
90% 4×4
Front Squat
70% 4×4
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
H-Raise
3×12-15 (M)
“The man who is intent on making the most of his opportunities is too busy to bother about luck.”
~B. C. Forbes
