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 – more than last week)
AMRAP 15:00
20 Push-up
15 Box Jump Over 24/20
10 Toes to Bar
5 Wall Walk
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STRONGFIT
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Arnold Press
10(L) 8(M) 6(H) 15(MH)
Machine Dip
10(L) 8(M) 6(H) 15(MH)
3 rounds: (machine)
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
Dumbbell Lateral Raise
15(L) 12(M) 10(MH) 8(H)
Triceps Pushdown
4×15 (M)
10:00 at a moderate pace:
Assault Bike
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COMPETITOR
3 sets:
6 Strict Toes to Bar
10 Russian KB Swing
14 Flutter Kick
Clean + Front Squat + Jerk
Every 1:00 for 8:00
72.5-82.5% 1+2+1
Workout 1 –
5 rounds for time:
10 Thruster 95/65
15 Pull-up
20 Box Jump Over 24/20
Workout 2 –
3 rounds for time:
1200/900m Assault Bike
12 Deadlift 275/185
21 Bar Facing Burpee
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull from Blocks (BK)
100% 3×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Step-up
3×6 (M)
Ab Wheel
3 sets (pick reps)
“I certainly admire people who do things.”
~Raymond Chandler
