December 2018

CrossFit For total reps: Every 1:00 For 10:00 Odd min: 1 Strict HSPU + HSPU Even min: 1 Strict Pull-up + Pull-up   “The Chief” 5 Rounds For Total Reps: AMRAP 3:00 3 Power Clean 135/95 6 Push-up 9 Air Squat (rest 1:00 between AMRAP’s) ________________________   Competitor 1 5 rounds for time: 250m Row […]

CrossFit For Load: Thruster 4×6 (constant load)   AMRAP 8:00 8 Box Jumps 24/20 16 DB Snatch 50/35 (Alt arms) __________________________   Competitor 1 Snatch 70% 2×2 75% 1×1 80% 2×1 85% 2×1   Back Squat 70% 2×2 75% 1×1 80% 2×1 85% 2×1   3 rounds for toal reps: AMRAP 5:00 21 Double Under

CrossFit For time: 800m Run   For time: 50-40-30-20-10 Calorie Row Kettlebell Swing 53/35 Sit-up __________________   Competitor 1&2 For total reps. Rest 1:00 between AMRAP’s AMRAP 3:00 250m Row Power Snatch 175/115   AMRAP 4:00 500m Row Power Snatch 155/105   AMRAP 5:00 750m Row Power Snatch 135/95   (rest 5:00)   AMRAP 3:00

Upper Body H.I.T. (8a/9a/5p) 4 rounds: No rest between exercises. 8 Hammer Strength Chest Press 8 Nautilus Pullover 8 Cybex Seated Dip (alternate rounds with a partner)   4 rounds: No rest between exercises. 8 Hammer Strength Front Pulldown 8 Hammer Strength Shoulder Press 8 Seated Cable Row (alternate rounds with a partner)   4

CrossFit Every 1:00 For 10:00 Odd min: Hand Walk for Distance Even min: L-Sit Hold for Time   AMRAP 20:00 with a partner: 200m Farmer Carry 70/53 150 Steps Walking Lunge 100 Burpees to Plate (share work anyhow) __________________________   Competitor 1&2 Clean 70% 2×2 75% 2×2 80% 2×2   “Randy” 75 Power Snatch 75/55

CrossFit For load: Close Grip Bench 5-4-3-2-1 (make consistent increases)   5 rounds for total reps: 3:00 AMRAP 3 Front Squats 135/95 6 HSPU 9 Pull-ups (rest 1:00 between AMRAP’s) __________________________________   Competitor 1 AMRAP 6:00 8 Thrusters 75/55 2 Bar Muscle-up   For total reps: Every 1:00 for 10:00 Odd min: 3 Strict Pull-up

CrossFit “Barbell Cycling” 3 rounds: 10 T&G Power Snatch (moderate load)   5 rounds for time: 10 Power Cleans 95/65 30 Double Unders ________________________   Competitor 1&2 Snatch 70% 2×2 75% 2×2 80% 2×2   5 rounds for time: 10 Power Cleans 95/65 30 Double Unders   Back Squat 75% 2×3 80% 3×2   3

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:00a CrossFit (Bring a Friend Day) 12:00p Functional Bodybuilding Clinic _______________________  – Weightlifting  Snatch 75% 4×3 – Clean + Jerk 75% 4(2+2) – Back Squat 80% 4×2

CrossFit For load: Back Squat 1-1-1-1-1   For time: 50 Single-Arm Dumbbell Snatch (alt arms) 50/35 100 Air Squats 200m Farmer Carry 53/35 _________________   Competitor 1&2 Clean 70% 1×3 75% 2×2 80% 3×1   “D.T” 5 rounds for time: 12 Deadlift 155/105 9 Hang Power Clean 6 Push Jerk   Back Squat 70% 1×3

Upper Body H.I.T. (8a/9a/5p) 3 rounds: No rest between exercises. 8 Alt Arm Shoulder Press (each arm) 8 Alt Arm Front Pulldown (alternate rounds with a partner)   3 rounds: No rest between exercises. 8 Alt Arm Chest Press (each arm) 8 Alt Arm DY Row (alternate rounds with a partner)   3 rounds: No