CROSSFIT
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistnet increases)
“The Ghost”
5 rounds for calories + reps:
1:00 Row for Calories
1:00 Burpees
1:00 Double unders
1:00 Rest
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STRONGFIT
Cycle 2/Week 3
Dumbbell Shoulder Press
10(L) 8(M) 6(MH) 4(H)
(increase weight of last set each week)
Lat Pulldown
10(L) 8(M) 6(MH) 4(H)
(increase weight of last set each week)
AMRAP 8:00
8 Calorie Ski Erg
8 Machine Dip
8 Seated Row
3 rounds:
15 Lateral Raise
15 Dumbbell Shrug
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COMPETITOR
3 rounds for quality:
10 Bird Dog Knees to Elbow (each side)
10 Side Plank Rotation (each side)
:30 Weighted Plank
10 KB Gorilla Row (each side)
High Hang Power Snatch
55% 3×3
60% 3×2
(% based on 1RM Power Snatch)
Snatch Balance + Tempo OH Squat (:03 eccentric)
65% 2(3+2)
70% 3(2+1)
(% based on 1RM Snatch)
Clean Pull + High Hang Power Clean
55% 2(1+3)
60% 3(1+2)
(% based on 1RM Power Clean)
Pause Front Squat (:01 pause at bottom)
60% 2×5
65% 5×2
(Positions over load – if weight is too heavy to maintain
good positions, drop the load by about 10%)
5 rounds for time:
24/18 Calorie Assault Bike
12 Thruster 135/95
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WEIGHTLIFTING
Clean from blocks (BK)
70% 2×3
75% 2×2
Clean Pull
90% 3×3
Back Squat
80% 6 sets of 2
Seated Row
12(L) 10(M) 8(MH) 6(H)
Rear Delt Fly
3×15 (M)
“There’s always some kind of hidden logic.”
~Christian Lacroix
