CROSSFIT
Every 3:00 for 15:00 (5 sets)
Max Unbroken Strict Pull-ups
Max Unbroken Strict Bar Dips
(Rest in the remaining time each set)
For time:
75 Burpees
*20 Double Unders every 1:00 (starting at 0:00)
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STRONGFIT
Week 3
2 rounds: (very light)
12 External Rotation
12 Face Pull
12 Cuban Press
Dumbbell Incline Press
15(L) 12(M) 10(MH) 8(H)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
Decline Press
15(L) 12(M) 10(MH) 8(H)
5 rounds:
No rest between exercises.
8 DB Hammer Curl
8 DB Tate Press
8 DB Biceps Curl
8 DB Skull Crusher
(same weight for all exercises)
Core
1:00 Plank Hold
:30 Side Plank Hold (Rt)
:30 Sde Plank Hold (Lt)
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COMPETITOR
3 sets:
6 Strict Toes to Bar
10 Russian KB Swings
14 Flutter Kicks
Squat Clean + Front Squat + Jerk
Every 1:00 for 8:00 (8 sets)
70-80% 1+1+1
Workout 1 –
*2 Part Workout*
Part A:
AMRAP 8:00
3-6-9-12-15-18-etc…
Power Snatch 135/95
Burpee Over the Bar
(Rest 4:00)
Part B:
*whatever you got to in part A, do in reverse for time*
Workout 2 –
For time:
15-12-9-6-3
DB Deadlifts 2×80/60
Deficit Handstand Push-ups 6/4″
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×2
85% 1×1
Clean Pull from Blocks (BK)
90% 2×3
100% 3×2
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Step-up
3×6 (M)
Ab Wheel
3 sets (pick reps)
“The only way to enjoy anything in this life is to earn it first.”
~Ginger Rogers
