CROSSFIT
5 sets for total reps:
Strict Pull-up
(rest 1:00 between sets)
8 rounds for time:
250m Row
200m Run
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STRONGFIT
Cycle 3/Week 1
Barbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Chest Press
12(L) 12(M) 12(H)
3 rounds:
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
3 rounds:
12 Plate Raise
12 Overhead Triceps Extension
(alternate rounds with a partner)
8 rounds:
:10 Burpee
:20 Rest
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COMPETITOR
3 rounds for quality:
12 Bird Dog Knees to Elbow (each side)
12 Side Plank Rotation (each side)
:40 Weighted Plank
12 KB Gorilla Row (each side)
Hang Power Snatch (AK)
57.5% 3×3
62.5% 3×2
(% based on 1RM Power Snatch)
Snatch Balance
70% 2×3
75% 3×2
(% based on 1RM Snatch)
Clean Pull + Hang Power Clean (AK)
57.5% 2(1+3)
62.5% 3(1+2)
(% based on 1RM Power Clean)
Pause Front Squat (:01 pause at bottom)
62.5% 2×5
67.5% 5×2
(Positions over load – if weight is too heavy to maintain
good positions, drop the load by about 10%)
AMRAP 12:00
3 Clean & Jerk 135/95
6 Box Jump Over 24/20
9 Toes to Bar
12/9 Calorie Assault Bike
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WEIGHTLIFTING
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 3×1
Clean Pull
90% 3×3
100% 2×2
Back Squat
95% 3×3
Seated Row
12(L) 10(M) 8(MH) 6(H)
Rear Delt Fly
3×15 (M)
“If you have knowledge, let others light their candles in it.”
~Margaret Fuller
