CROSSFIT
For quality:
21-15-9
Single-Leg Toes to Bar
Russian Twist (over and back is one)
V-up
AMRAP 20:00 with a partner:
2 Wall Walk
6 DB Snatch (alt. arms) 50/35
12 Steps DB Lunge (1x DB) 50/35
(alt. rounds with partner)
________________________
STRONGFIT
Cycle 3/Week 3
Dumbbell Shoulder Press
10(L) 8(M) 6(MH) 4(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:
27-21-15-9
Calories on Assault Bike
Push-up
_________________________
COMPETITOR
3 rounds for quality:
80m Farmer Carry
10 Romanian Deadlift
10 Goblet Side Lunge (total)
Front Squat
70% 2×3
75% 3×2
Every :30 for 5:00
1 Clean & Jerk (build to 70%)
(add 10/5lbs each set)
8 rounds for quality:
12/10 Calorie Assault Bike
12 Line Facing Burpee
(rounds start every 2:00)
At a moderate pace:
2000m Ski Erg
________________________
WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Seated Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Back Extension (M)
15 Nautilus Ab (M)
“We cannot change anything until we accept it. Condemnation does not liberate, it oppresses.”
~Carl Jung
