CROSSFIT
2 rounds: (with a partner)
15 Med Ball Sit-up
15 Russian Twist
15 Leg Throwdown
5 rounds for time:
7 Power Clean 135/95
9 Pull-up
11 Burpee Over the Bar
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STRONGFIT
Cycle 4/Week 3
Arnold Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Tempo DB Lateral Raise (:04 ecc)
8 Tempo EZ Bar Front Raise (:04 ecc)
(alternate rounds with a partner)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Machine Shoulder Press
Drop Set
Triceps Pushdown
Drop Set
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COMPETITOR
3 rounds for quality:
15 Back Extension
10 Elevated Reverse Lunge (each leg)
15 Hanging Knee Raise (:01 pause at top)
10 Weighted Push-up
Pause Power Snatch (:01 pause AK)
72.5% 3×2
75% 3×1
Snatch Balance
80% 2×2
85% 2×1
Pause Power Clean (:01 pause AK)
72.5% 3×2
75% 3×1
Tall Clean
3-3-2-2
2 rounds for total reps:
AMRAP 4:00
40/30 Calorie Assault Bike
8×25′ Shuttle Run
Max Reps C2B Pull-up (in remaining time)
(2:00 rest)
AMRAP 4:00
40/30 Calorie Assault Bike
8×25′ Shuttle Run
Max Reps Deficit HSPU (in remaining time)
(2:00 rest)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×2
80% 2×1
85% 3×1
Clean Pull
90% 2×3
100% 2×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
Face Pull
4×15 (M)
“One must always maintain one’s connection to the past and yet ceaselessly pull away from it.”
~Gaston Bachelard
