CROSSFIT
Every 2:00 for 10:00 (5 sets)
Max Unbroken Strict Pull-up
Max Unbroken Strict Bar Dip
(rest in remaining time)
With a partner for time:
200m Run (each/separate)
25 Synchro Burpee
60 Toes to Bar (split)
200m Run (each/separate)
25 Synchro Burpee
40 Toes to Bar (split)
200m Run (each/separate)
25 Synchro Burpee
20 Toes to Bar (split)
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STRONGFIT
Week 3
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
2 sets:
5 Clean Pull
5 Tall Clean
5 Jerk Balance
(increase load on second set)
Clean & Jerk
Every 1:00 until failure…
1 Clean & Jerk starting at 75%
(+10/5lbs every minute)
Workout 1 –
8 rounds for time:
2/1 Legless Rope Climb
9 DB Deadlift 2×70/50
6 DB Hang Power Clean 2×70/50
3 DB Shoudler to OH 2×70/50
(1:1 rest between rounds)
Workout 2 –
4 rounds for time:
21 Wall Ball 30/20
15 Box Jump Over 30/24
9 Barbell *Ground to Overhead*
30′ Unbroken HS Walk
(Power Snatch odd rounds, Power Clean & Jerk even)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1.2.1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
80% 3×3
Ab Wheel
3 sets (pick reps)
“The things we know best are the things we haven’t been taught.”
~Luc de Clapiers
