CROSSFIT
3 rounds for quality:
10 Parallette Passthrough
:15 L-Sit Hold
30 Mountain Climber
:30 Tall Plank Shoulder Tap
AMRAP 20:00 with a partner
10-20-30-40-50-etc…
Wall Ball 20/14
KB Swing 53/35
Pull-up
*100 Double Under after each round
_________________________________
STRONGFIT
Cycle 5/Week 3
Standing Shoulder Press 5-5-5-5-5
*follow each set with 15 band face pull.
“Rest Pause Set”
Machine Dip
“Rest Pause Set”
Upright Row
“Rest Pause Set”
Machine Shoulder Press
27-21-15-9
Calories on Ski Erg
Russian Twist (over and back is one)
__________________________________
COMPETITOR
3 rounds for quality:
9 Calorie Row
12 DB Step-up (2xDB) (MH)
15 Reverse Hyper (MH)
3-Position Muscle Clean (Mid-Thigh, AK, Floating)
1-1-1-1-1
3-Position Clean (Hips, AK, Floor)
65% 2×1
70% 2×1
75% 2×1
Push Jerk
65% 1×3
70% 2×2
75% 3×1
For total time:
3 rounds –
5 Ring Muscle-up
15 Box Jump Over 24/20
25 GHD Sit-up
~then~
100′ DB Walking Lunge (2xDB) 50/35
______________________________
WEIGHTLIFTING
Clean from blocks
70% 2×3
75% 3×2
Clean Pull
90% 4×4
Front Squat
70% 4×4
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
“I always knew I was a star And now, the rest of the world seems to agree with me.”
~Freddie Mercury
