CROSSFIT
DB Bent Row
8(L) 8(M) 8(MH) 8(H)
For time:
500m Row
15 Toes to Bar
1 Wall Walk
500m Row
12 Toes to Bar
2 Wall Walk
500m Row
9 Toes to Bar
3 Wall Walk
500m Row
6 Toes to Bar
4 Wall Walk
500m Row
3 Toes to Bar
5 Wall Walk
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STRONGFIT
Cycle 3/Week 3
Barbell Shoulder Press
8(L) 5(M) 3(MH) 3(H)
Chest Press
8(L) 8(M) 8(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:
:20 Burpee
:10 Rest
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COMPETITOR
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 (Floating)
70% 3×3
(% based on 1RM Power Snatch)
Power Snatch
75% 3×2
80% 3×1
Hang Power Clean (Floating)
70% 3×3
(% based on 1RM Power Clean)
Power Clean
75% 3×2
80% 3×1
Pause Front Squat (:01 pause at bottom)
70% 2×5
80% 5×2
(Positions over load – if weight is too heavy to maintain
good positions, drop the load by about 10%)
3 sets for total reps + calories:
8 rounds:
:20 Assault Bike
:10 Rest
:20 Burpee to 6″
:10 Rest
(4:00 rest between sets)
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WEIGHTLIFTING
Clean from blocks (BK)
70% 4×3
Clean Pull
90% 4×4
Front Squat
70% 4×3
DB Bent Row
8(L) 8(M) 8(MH) 8(H)
Face Pull
4×15 (M)
“A Victory without danger is a triumph without glory.”
~Pierre Corneille
