CROSSFIT
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistnet increases)
AMRAP 12:00
6 Bench Press 185/125
9 Deadlift 225/155
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STRONGFIT
Cycle 3/Week 2
Barbell Shoulder Press
8(L) 8(M) 5(MH) 5(H)
Chest Press
10(L) 10(M) 10(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:
15 Bird Dog Knees to Elbow (each side)
15 Side Plank Rotation (each side)
:50 Weighted Plank
15 KB Gorilla Row (each side)
Hang Power Snatch (BK)
65% 3×3
(% based on 1RM Power Snatch)
Power Snatch
70% 3×2
75% 3×1
Hang Power Clean (BK)
65% 3×3
(% based on 1RM Power Clean)
Power Clean
70% 3×2
75% 3×1
Pause Front Squat (:01 pause at bottom)
65% 2×5
70% 5×2
(Positions over load – if weight is too heavy to maintain
good positions, drop the load by about 10%)
AMRAP 12:00
12 Overhead Squat 115/80
6 Wall Walk
12 Box Jump Over 24/20
60′ HS Walk
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WEIGHTLIFTING
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 3×1
Clean Pull
100% 3×3
Back Squat
80% 1×1
Seated Row
10(L) 8(M) 6(MH) 4(H)
Rear Delt Fly
3×15 (M)
“After you’ve done all the work and prepared as much as you can, what the hell, you might as well go out and have a good time.”
~Benny Goodman
