CROSSFIT
For quality:
4-8-12-16-12-8-4
Single-Arm/Single-Leg V-up
Mountain Climber (each leg)
Side Crunch (total)
3 rounds for time:
60 Double Under
40 Sit-up
20 Steps Overhead Plate Lunge 45/25
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STRONGFIT
Cycle 3/Week 2
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
*follow each set with 15 band pull apart.
3 rounds:
No rest between exercises.
12 Machine Shoulder Press (M)
12 Upright Row (M)
(alternate rounds with a parter)
3 rounds:
No rest between exercises.
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a parter)
For time:
9-15-21-15-9
Calories on Assault Bike
Push-up
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COMPETITOR
3 rounds for quality:
6 DB Hang Power Clean (2x DB)
5 DB Front Squat (2x DB)
4 DB Push-Press (2x DB)
Tall Clean + Strict Press
5(2+1)
Block Clean (AK) + Jerk
60% 3+1
65% 2+1
70% 3(1+1)
Tempo Front Squat (:04 ecc, :02 pause in bottom)
3×2 (choose weight)
5 rounds:
20/16 Calorie Row
20 GHD Sit-up
20 Pull-up
(round starts every 5:00)
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 2×2
Clean Pull
100% 3×3
Walking Lunge
6(L) 6(M) 6(H) (each leg)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Back Extension
2×12 (M)
“When you’re surrounded by people who share a passionate commitment around a common purpose, anything is possible.”
~Howard Schultz
