CROSSFIT
Clean & Jerk
Build to a Moderately Heavy Set of 3
-20/10lbs: 3×3
With a partner for time:
33-27-21-15-9
Calorie Row
Deadlift 185/125
Calorie Assault Bike
Toes to Bar
(“resting” partner must hold plank)
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STRONGFIT
Cycle 6/Week 3
Close Grip Bench Press 5-5-5-5-5
(make consistent increases)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8 Tempo Lateral Raise (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
Triceps Extension
15(L) 12(M) 10(MH) 8(H)
For time:
500m Row
(rest 1:30)
1000m Assault Bike
(rest 1:30)
500m Row
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COMPETITOR
3 rounds for quality:
80yd Overhead Carry
10 Single-Leg Squat (on a box)
10 Weighted Sit-up (MH)
Muscle Clean + Tall Jerk
3+3 (L)
3+3 (M)
3+3 (MH)
Clean Deadlift + Power Clean + Clean + Jerk
60% 1+1+1+1
65% 1+1+1+1
70% 1+1+1+1
75% 1+1+1+1
80% 1+1+1+1
*% based on lowest 1rm of movements
For time:
20 Handstand Push-up
15 Squat Clean 135/95
20 C2B Pull-up
(1:00 Rest)
20 HSPU
12 Squat Clean 185/125
20 C2B Pull-up
(1:00 Rest)
20 HSPU
9 Squat Clean 225/155
20 C2B Pull-up
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WEIGHTLIFTING
Clean from blocks
70% 2×3
75% 1×1
80% 2×3
Clean Pull
100% 3×3
(based on Clean 1RM)
Front Squat
70% 1×3
75% 1×3
80% 2×2
(based on Front Squat 1RM)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
“There is no respect for others without humility in one’s self.”
~Henri Frederic Amiel
