CROSSFIT
Supinated Grip Barbell Row
10(L) 8(M) 6(MH) 4(H)
Every 1:00 for 10:00
5 Pull-up
10 Push-up
Max Power Cleans 135/95
(score is total power cleans)
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STRONGFIT
Week 3
3 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Chest Press
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Cross Body Hammer Curl
15(L) 12(M) 10(MH) 8(H)
3 rounds:
15 Reverse Grip Triceps Pushdown
15 Close Grip Triceps Pushdown
(alternate rounds with a partner)
21-15-9
Calorie Ski Erg
Leg Lever
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COMPETITOR
Power Clean
70% 1×3
75% 1×2
80% 1×1
75% 1×3
80% 1×2
85% 1×1
Deadlift (:03 eccentric, :01 pause on floor)
6-6-6
3 sets:
10 Strict Toes to Bar
15 Weighted Sit-ups
:20 Weighted Plank
For total reps/calories:
Every 1:00 for 10:00
12 Push-up
Max Power Clean 155/105
(score is total power cleans)
(rest 3:00)
AMRAP 5:00
Calorie Row
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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)
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
~Albert Einstein
