February 2019

CrossFit Clean & Jerk Build to heavy set of 3 85% of heavy set: 2×3   “11.5” AMRAP 20:00 5 Power Clean 135/95 Toes to Bar 15 Wall Ball 20/14 ____________________________   Competitor 4 rounds for time: 25 Calorie Row 9 Power Snatch 115/85   (200m Recovery Walk)   3 rounds for time: 50 Calorie […]

7:00a Competitor 2 7:30a Kettlebell at Kiwanis Park 8:00a Weightlifting 8:00a Competitor 1 9:00a Upper Body 10:00a CrossFit 11:00a CrossFit _______________________________   Upper Body Complete as quickly as possible in good form: 50 Chest Press 40 Pec Deck 30 Seated Dip (choose a weight that allows for 10 reps)   Complete as quickly as possible

CrossFit Skill Snatch   “Air Force” For time: 20 Thruster 95/65 20 Sumo Deadlift High Pull 95/65 20 Push Jerk 95/65 20 OH Squat 95/65 20 Front Squat 95/65 *4 burpees every minute on the minute _________________   Competitor 3 rounds not timed: 500m Row 400m Run 30 Double under   At a moderate load:

Upper Body (8a/9a/5p) For load: Single-Arm High Row 8-8-8 (alternate sets with a partner)   For load: Chest Press 6×8 (alternate sets with a partner)   For load: Single-Arm Row 8-8-8-8 (alternate sets with a partner)   For load: Shoulder Press 6×8 (alternate sets with a partner)   For load: Single-Arm Low Row 8-8-8-8 (alternate

CrossFit Skill Handstand/Hand Walk   4 rounds for total reps: 3:00 to complete. 500/400m Row Burpee Box Jump Over 24/20 (rest 3:00 between rounds) __________________   Competitor At a moderate load: Deadlift (T&G) 5-5-5-5-5 (make consistent increases)   For time: (cap20) 10 Dumbbell Snatch 50/35 15 Burpee Box Jump-over 24/20 20 Dumbbell Snatch 15 Burpee

 CrossFit At a moderate load: Bench Press 10-10-10 *follow each set with 10 bent row   “Helen” 3 rounds for time: 400m Run 21 KB Swing 53/35 12 Pull-up ______________________   Competitor For time: 80 Calorie Row (rest 2:00) 60 Calorie Row (rest 1:30) 40 Calorie Row (rest 1:00) 20 Calorie Row (rest 1:00) 80

CrossFit Barbell Cycling Clean & Jerk 10-10-10   AMRAP 15:00 30 Wall Ball 20/14 45 Double Under 30 DB Walking Lunge 50/35 (single DB) 45 Double Under ________________________   Competitor Snatch (floating) Build to a heavy set of 3   AMRAP 3:00 Snatch at 85% of heavy set   Back Squat 70% 2×2 75% 1×1 80%

  Weightlifting: Phoenix Open at CF Blade 7:00a Competitor 2 7:30a Kettlebell 8:00a Competitor 1 9:00a Upper Body 10:00a CrossFit 11:00a CrossFit _____________________________   Upper Body 3 rounds: No rest between exercises. 12 Super Incline Press 8 Tempo Pec Dec (:05 eccentric) 12 Chest Press (alternate rounds with a partner)   3 rounds: No rest

CrossFit At a moderate load: Overhead Squat 10-10-10   “Diane” For Time: 21-15-9 Deadlift 225/155 HSPU _____________________   Competitor For load: Thruster 5-5-5-5-5 (make consistent increases)   5 rounds for time: 7 Deadlift 225/155 35 Double under 7 Bar Facing Burpee   3 rounds not timed: 10 Incline Sit-up 15 Back Extension (45 degree) 20

Upper Body (8a/9a/5p) For load: Pullover & Press 10-8-6-4  – 3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12 Seated Row 8-12 Seated Dip (alternate rounds with a partner)  – 3 rounds: No rest between exercises. 8-12 BTN Pulldown 8-12 Chest Press 8-12 Low Row (alternate rounds with a partner)  – 15-12-9 No rest