A. Push Press 78-80%x4x4
B. Incline DB Press 3×12 *try to increase load from week 1
C. Back Squat 68-73%x6-8 x3, 1xAMQRP
A. Bench Press- 68-73%x10x3, 1xAMQRP
B. Pullups 6×6- Use added weight if possible. Try to increase weight from week 2.
C. Farmers Carry Reverse Lunge 5×20 -use the same weight as last week.
A. Deadlift- 63-65%x8x4
B. Press 43-48%(of push press) x8-10 x3, 1xAMQRP
C. Bulgarian Split Squat 4×10-12/ leg *use the same loading as in week 1
A. BTN Snatch Grip Push Press 4×5 -try to increase loading from last week
B. Power Clean 70%x5x3
C. Pause Front Squat 58%x4x4
A. Back Squat 68%x10x3
B. Muscle Clean 4×5 -try to increase load from last week
A. Snatch Balance 5×3 -build to a challenging but proficient set of 3
B. Stiff Legged Deadlift 3×10 -try to increase loading from last week
*It is assumed that if you are NOT taking the CrossFit classes on Tuesdays & Thursdays, you are completing the weightlifting work from those days on either day two, or three of the weightlifting program.