CROSSFIT
Seated Row
10(L) 10(M) 10(MH) 10(H)
*Follow each set with 15 Triceps Pushdown
8 rounds for time:
5 Power Clean 135/95
30 Double Under
200m Run
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Arnold Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Chest Press
12 Seated Row
(alternate rounds with a partner)
Dumbbell Skull Crusher
15(L) 12(M) 10(MH) 8(H)
AMRAP 10:00
10 Calorie Ski Erg
10 Dumbbell Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
Strict Press
5-4-3-2-1
Push Press
5-4-3-2-1
Front Squat
55% 1×10 (WOD Pace)
65% 5×5 (controlled pace – no bouncing)
3 sets:
3 Seated Box Jump (for height)
9 Russian KB Swing (heavy)
50′ Suitcase Carry (each arm)
For time:
15-10-5
Deadlift 225/155
Shuttle Run (2×25′ = 1)
-then-
20 Wall Walks
-then-
5-10-15
Shuttle Run (2×25′ = 1)
Deadlift 225/155
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WEIGHTLIFTING
Clean from Blocks (AK)
70% 5×3
Clean Deadlift
105% 3×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Biceps Curl
15(L) 12(M) 10(MH) 8(H)
“Life is about growth. People are not perfect when they’re 21 years old.”
~Bill Walton
