CROSSFIT
Seated Row
10(L) 8(M) 6(MH) 4(H)
3 rounds for time:
50′ DB Walking Lunge (1xDB) 50/35
35 Sit-up
20 Pull-up
5 Wall Walk
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STRONGFIT
Close Grip Chest Press
4×12 (M)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8 Tempo Lateral Raise (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Dip
8 Tempo Overhead Triceps Extension (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
For total reps: (continue until failure to complete reps)
1-2-3-4-5…..
Push-up
(alternate sets with a partner)
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COMPETITOR
3 rounds for quality:
200m Run
12 Med Ball Squat Clean
8 Single-Leg Toes to Bar (total)
Block Clean (AK) + Front Squat (:03 ecc) + Jerk
65% 3+1+1
70% 2+1+1
75% 1+1+1
Block Clean & Jerk (AK)
80% 2×1
Clean Pull
90% 3×3
Clean Deadlift
100% 2×5
Pause Front Squat (:03 pause at bottom) + Front Squat
80% 2(1+2)
85% 2(1+1)
12 rounds for time:
12/9 Calorie Assault Bike
6 Chest to Bar Pull-up
3 Power Snatch 155/105
(alternate rounds with partner – 12 rounds each)
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WEIGHTLIFTING
Moderate Intensity
Muscle Clean 3-3-3-3
Power Clean from blocks
70% 4×2
Clean Pull
90% 4×4
Back Extension
2 sets (pick reps)
Side Plank Hold
2x :20 (each side)
“The principles of living greatly include the capacity to face trouble with courage, disappointment with cheerfulness, and trial with humility.”
~Thomas S. Monson
