March 2019

CrossFit Skill Rings   2 Rounds For Total Reps: 2:00 Row for Calories 2:00 Burpee to a 6″ reach 2:00 Hang Power Clean 135/95 2:00 Air Runner 2:00 Burpee to a 6″ reach 2:00 Front Squat 135/95 (rest 4:00 between rounds) _______________________ Competitor Don’t exceed 70% of 1RM: Every 1:00 for 10:00 1 Snatch + […]

CrossFit For load: Bench Press 5-3-1-1-1 *follow each set with 3-5 weighted chin-up   For time: 50 Sit-up 25 Handstand Push-up 25 Toes to Bar 25 Push-up (hand release) 50 Sit-up 25 Push-up (hand release) 25 Toes to Bar 25 Handstand Push-up 50 Sit-up _____________________________   Competitor At a moderate load: Every 1:00 for 10:00

CrossFit Snatch Build to a heavy set of 2 85% of heavy set: 2×2   20:00 AMRAP 50 Double Under 25 Wall Ball 20/14 *every 5:00 run 400m (0:00, 5:00, 10:00, 15:00) ____________________________   Competitor Alternate intervals with a partner: 400-300-200-100 Air Runner   At a moderate load: Every 1:00 for 10:00 1 Power Clean

6:00a Open Gym 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 Rest only long enough to change weight. 6-6-6-6-6-6 Chest Press (decrease load by 10% each set)   Rest only long enough to change weight. 6-6-6-6-6-6 Seated Row (decrease load by 10%

19.4 For total time: (cap12) 3 rounds: 10 Snatch 95/65 12 Bar Facing Burpee   (rest 3:00)   3 rounds: 10 Bar Muscle-up 12 Bar Facing Burpee “Life is like riding a bicycle. To keep your balance, you must keep moving.” ~Albert Einstein

Upper Body (8a/9a/5p) 3-3-3-3 1.5 Press (make consistent increases)   3 rounds: No rest between exercises. 10 Dumbbell Pullover 6 Weighted Dip (alternate rounds with a partner)  – 10-8-6-15 MAG Bar Wide Pulldown (alternate sets with a partner)   10-8-6-15 Chest Press (alternate sets with a partner)   2 rounds: Barbell Curl 4×4 (rest while

CrossFit Skill Rope Climb   For time in teams of 3: 800m Run 150/120 Calorie Row 600m Run 150 Russian KB Swings 70/53 400m Run 150 Box Jump Overs 24/20 200m Run (run as a team, share the rest of the work anyhow) _________________   Competitor 4 rounds not timed: 500m Row 400m Run 30

CrossFit For load: Bench Press 6-4-2-2-2 *follow each set with 8-12 pullover   AMRAP 8:00 8 C2B Pull-up 16 Double Under 8 Thruster 95/65 16 Double Under __________________   Competitor 3 rounds no measure: 1:00 Push-up 1:00 Air Bike 1:00 Sit-up 1:00 Row 1:00 Air Squat 1:00 Rest   At a moderate load: Every 1:00

CrossFit Snatch Build to a heavy set of 3 85% of heavy set: 2×3   For time: 9-15-21 Burpee Over a Dumbbell Dumbbell Power Clean 50/35 ____________________   Competitor 3 rounds not timed: 500m Row  50 Double under   Snatch 70% 2×2 75% 1×1 80% 2×1   Back Squat 70% 2×2 75% 1×1 80% 1×1

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. 10 Super Incline 6 Tempo Pec Deck (:04 eccentric) 10 Chest Press (alternate rounds with a partner)   3 rounds: No rest between exercises. 10 High Row