CROSSFIT
Strict Pull-up
Every 2:00 for 10:00
Max Unbroken Pull-up (use assistance to get 7+)
With a partner for time:
Every 2:00 until you get 120 Toes to Bar.
50 Double Under (share work anyhow)
AMRAP Toes to Bar -in remaining time-
________________________
STRONGFIT
Week 3
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Supinated Pulldown
12(L) 10(M) 8(H) 15(MH)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Lateral Raise
8-12 Dip
(alternate rounds with a partner)
EZ Bar Biceps Curl
12(L) 10(M) 8(H) 15(MH)
3 rounds:
No rest between exercies.
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
Rope Triceps Pushdown
12(L) 10(M) 8(H) 15(MH)
_____________________
COMPETITOR
Power Clean
75% 3×3
80% 3×2
85% 3×1
Deadlift
10-8-6-4
5 sets:
10 Strict Toes to Bar
Max L-Sit Hold
For total time:
Every 2:00 until you get 120 Box Jumps –
20 DB Snatch 50/35
AMRAP Box Jump
8 rounds for load in groups of 3:
20m Sled Push -increase load every round-
200m Recovery Jog
(switch partners at every sled push interval)
___________________
WEIGHTLIFTING
At a moderate load:
3-Position Power Clean
6(1 AK + 1 BK + 1 Floating)
At a moderate load:
Clean High Pull 3-3-3-3
At a moderate load:
Front Squat 3-3-3-3
Incline Sit-up
2 sets (pick reps)
Back Extension
2 sets (pick reps)
“The whole secret of life is to be interested in one thing profoundly and in a thousand things well.”
~Horace Walpole
