CROSSFIT
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
For time:
80/60 Calorie Assault Bike
60 Push-up
40 DB Snatch 50/35
20 Pull-up
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STRONGFIT
Cycle 5/Week 3
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
8 Tempo Machine Dip (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
8 Tempo Machine Shoulder Press (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Plate Raise (:04 ecc)
8 Tempo Triceps Extension (:04 ecc)
(alternate rounds with a partner)
2 rounds:
AMRAP Push-up
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
12 Ring Row
10 Kick Sit (each side)
8 Banded Crunch
:30 Hollow Hold
Pause Power Snatch (:01 pause AK)
77.5% 3×2
80% 3×1
Snatch Balance + Overhead Squat
82.5% 2(1+2)
87.5% 2(1+1)
Clean Pull + Power Clean
80% 3(3+2)
Power Clean
85% 5×1 (1:00 rest)
Pause Front Squat (:01 pause at bottom)
Build to Heavy 2
For time:
30 Calorie Ski Erg
30 Devil Press 50/35 (2xDB)
30 Calorie Ski Erg
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×3
75% 1×3
80% 2×2
“When the going gets weird, the weird turn pro.”
~Hunter S. Thompson
