March 2019

CrossFit At a moderate load: OH Squat 10-10-10   For time: 30 HSPU 30 Russian Kettlebell Swing 70/53 30 Ring Dip 30 Russian Kettlebell 30 Hand Release Push-up _______________________   Competitor For total reps: Every 1:00 for 10:00 Odd min: Dumbbell Snatch 70/50 Even min: Burpee Over Dumbbell *start every minute with 20 double under […]

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 3 rounds: No rest between exercises. 8-12 Super Incline Press 8-12 Seated Row 8-12 Decline Press (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 High Row 8-12 Chest Press 8-12

CrossFit Accumulate as quickly as possible: 1:00 Plank 1:00 L-Sit 1:00 Plank   For time: 250m Row 21 Thruster 96/65 500m Row 15 Thruster 1000m Row 9 Thruster ____________________   Competitor Front Squat 70% 1×3 75% 1×3 80% 2×2 65% 1×10   For total reps: Every 1:00 for 10:00 Odd min:  Thruster 135/95 Even min:

Upper Body (8a/9a/5p) For load: Standing Shoulder Press 5-5-5-5-5 (make consistent increases)   3 rounds: No rest between exercises. 12 Standing Shrug 8 Seated Row (alternate rounds with a partner)   For load: 1.5 Weighted Dip 4-4-4-4 (make consistent increases)   3 rounds: No rest between exercises. 12 Rowing Torso 8 BTN Pulldown (alternate rounds

CrossFit Snatch Build to a heavy set of 1 85% of heavy set: 2×1   With a partner for total reps: 5:00 AMRAP – Burpee to a plate 4:00 AMRAP – Kettlebell Swing 53/35 3:00 AMRAP – Toes to Bar 2:00 AMRAP – Double Under 1:00 AMRAP – DBall Over the Shoulder 150/100 (one person

CrossFit “Strict Lynne” 5 rounds for total reps: Bench Press @ BW/.66 BW Strict Pull-ups (rest 3:00 between rounds) ___________________   Competitor For time: 100 Double under 50 Dumbbell Snatch 50/35 80 Double under 40 Dumbbell Snatch 60 Double under 30 Dumbbell Snatch   3 rounds for time: 1000m Row (rest 2:00 between rounds)  

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 2 rounds: No rest between exercises. 9 Pullover 12 Supinated Pulldown 15 Pullover (alternate rounds with a partner)   2 rounds: No rest between exercises. 9 Pec Deck 12 Chest Press 15 Pec Deck

19.5 For time: (cap20) 33-27-21-15-9 Thruster 95/65 Chest to Bar Pull-up “You prove your worth with your actions, not with your mouth.” ~Jean Paul

Upper Body (8a/9a/5p) For load: Standing Shoulder Press 8-8-8-8 (make consistent increases)   For load: Front Pulldown 8-8-8-8 (make consistent increases)   For load: 1.5 Weighted Dip 5-5-5-5 (make consistent increases)   Rest only long enough to change weight. Seated Row 6-6-6-6-6-6 (decrease load by 10% each set)   2 rounds: Close Grip Bench Press