February 2019

19.2 8:00 to complete: 25 Toes-to-Bar 50 Double Under 15 Squat Clean 135/95 25 Toes-to-Bar 50 Double Under 13 Squat Clean 185/115   4:00 to complete: 25 Toes-to-Bar 50 Double Under 11 Squat Clean 225/145   4:00 to complete: 25 Toes-to-Bar 50 Double Under 9 Squat Clean 275/175   4:00 to complete: 25 Toes-to-Bar 50 […]

Upper Body (8a/9a/5p) For load: 1.5 Standing Shoulder Press 5-5-5-5-5 (make consistent increases. controlled tempo)   3 rounds: 8-12 Dumbbell Pullover 8-12 Weighted Dip (alternate rounds with a partner)   “Drop Set” 1. 8-12 Front Pulldown 2. Max Reps Front Pulldown (decrease load by 20%) 3. Max Reps Front Pulldown (decrease load by 20%) 4.

CrossFit Skill Kipping Toes to Bar & Pull-up   2 rounds for time: 1000m Row 800m Run 75 Double under (rest 2:00) _________________________   Competitor 2 rounds for time: (85% effort) 1000m Row 800m Run 75 Double under (rest 2:00) _________________________   Weightlifting Block Clean (AK) 80% 2×2 85% 3×2   3 Position Clean Pull

CrossFit For load: Bench Press 10-8-6-6 *follow each set with max strict pull-up   For time: 25-20-15-10-5 Handstand Push-up Parallette Pass Through ___________________________   Competitor At a moderate load: Power Clean (T&G) 5-5-5-5-5 (make consistent increases)   For total reps: Every 1:00 for 10:00 Odd min: Ring Muscle-up Even min: Handstand Push-up *start every minute

CrossFit Clean & Jerk Build to a heavy set of 2 85% of heavy set: 2×2   AMRAP 10:00 4-8-12-16… Single-Arm Dumbbell Snatch (alt arm) 50/35 Dumbbell Lunge (alt legs) 50/35 Burpee Over the Dumbbell (single dumbbell for all movements) ____________________   Competitor Not timed: 15 Devil Press 50/35 20 Dumbbell Squat 25 Dumbbell Power

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 9:00a Upper Body 10:00a CrossFit 11:00a CrossFit ______________________   Upper Body (9a) 3 rounds: No rest between exercises. 6 Tempo Weighted Dip (:04 eccentric) 8 Tempo Incline Dumbbell Fly (:04 eccentric) 10 Chest Press (alternate rounds with a partner)   3 rounds: No rest between

19.1 AMRAP 15:00 19 Wall Ball Shot 20/14 (10’/9′) 19 Calorie Row “Life shrinks or expands in proportion to one’s courage.” ~Anais Nin

Upper Body (8a/9a/5p) For load: Pullover & Press 9-6-3-3 (alternate rounds with a partner)   12-9-6 Alternating-Arms Chest Press Alternating-Arms Row (alternate rounds with a partner)   12-9-6 Alternating-Arm Shoulder Press Alternating-Arm Front Pulldown (alternate rounds with a partner)   15-12-9 Pec Deck Leteral Raise Rowing Torso (alternate rounds with a partner)   15-12-9 EZ-Bar

CrossFit For load: Back Squat 12-10-8-8   4 rounds with a partner for time: 200m Run 20 Overhead Walking Lunge 25/15 20 Box Jump Over 20/14 (alternate rounds with a partner) _______________________   Competitor AMRAP 20:00 (at 85% effort) 400m Run 15 Burpee 10 Dumbbell Power Clean 50/35 _______________________   Weightlifting Block Clean (AK) 75%

CrossFit For load: Bench Press 12-10-8-8 *follow each set with max rep strict pull-ups (Push and pull options on machines too)   8 rounds for time: 8 Burpees To 6” 16 Double under ________________________   Competitor At a moderate load: Thruster 5-5-5-5-5 (make conistent increases)   For total reps: Every 1:00 for 10:00 Odd min: