April 2019

CrossFit With a partner for time: 3,000m Row 150 Bar Facing Burpee 50 Power Clean 135/95 (one person works at a time. share work anyhow) ______________________   Competitor Athletes Competing in Masters Qualifier Rest   Athletes not competing in the Qualifier: For load: Every 1:00 for 10:00 2 Push Press (make consistent increases)   With […]

CrossFit For load: Push-Press 2-2-2-2-2   4 rounds for time: (record each round) 400m Run 50 Double Under 15 Parallette Pass Through (start a round every 6:00) _________________________   Competitor Competing in Masters Qualifier 3 rounds not timed: 300m Air Runnner 30 Double under 3 Rope Climb   Athletes not competing in Masters Qualifier For

CrossFit For load: Overhead Squat 2-2-2-2-2 (make consistent increases)   4 rounds for total reps: :40 C2B Pull-up :20 Rest :40 Handstand Push-up :20 Rest :40 Jumping Squat to 6” reach :20 Rest ___________________________   Competitor At a moderate load: Every 1:00 for 10:00 Odd min: 3 Thruster Even min: 10 Burpee   3 rounds at

6:00a Open Gym 7:00a Competitor 2 8:00a Weightlifting 8:00a Competitor 1 9:00a Upper Body 10:00a CrossFit 11:00a CrossFit ______________________   Upper Body For load: Single-Arm High Row 8-8-8 (alternate sets with a partner)   For load: Super Incline Press 6×8 (alternate sets with a partner)   For load: Single-Arm Row 8-8-8-8 (alternate sets with a

CrossFit AMRAP 5:00 Plank Hold (score is accumulated plank hold time)   3 rounds for total reps: 1:00 Toes to Bar 1:00 Thruster 75/55 1:00 Burpee Box Jump Over 24/20 1:00 Rest _______________________   Competitor Not timed: 400m Run 21 Burpee 400m Run 15 Burpee 400m Run 9 Burpee   At a moderate load: Every

Upper Body 6 rounds: No rest between exercises. 3 Bench Press 3 Standing Shoulder Press 3 Weighted Dip (alternate rounds with a partner)   3 rounds: No rest between exercises. 12 Pullover 12 Front Pulldown 12 Seated Row (alternate rounds with a partner)   Rest only long enough to change weight. 6-6-6-6-6-6 Lateral Raise (decrease

CrossFit “Partner Jerry” With a partener for time: 4x400m Run (alternating) 4x500m Row (alternating) 4x400m Run (alternating) ____________________   Competitor At a moderate load: Every 1:00 for 10:00 1 Clean + 1 Front Squat (Add 10lbs/5lbs each minute)   For time: 15-12-9 Deadlift 275/185 Over the Box Jump Bar Facing Burpee   5 rounds for

CrossFit For load: Push-Press 4-4-4-4 (make consistent increases) – 2 rounds for time: 20 DB Power Clean 50/35 40 Sit-up 80 Double Under _____________________   Competitor At a moderate load: Every 1:00 for 10:00 3 Power Snatch (make consistent increases)   3 rounds for time: 9 Hang Power Clean 135/95 7 Ring Muscle-up 27 Wall

CrossFit  For Load: Overhead Squat 4-4-4-4 (make consistent increases) – “Cindy XXX” AMRAP 20:00 10 Pull-up 20 Push-up 30 Air Squat 15 Pull-up 30 Push-up 45 Air Squat 20 Pull-up 40 Push-up 60 Air Squat 25 Pull-up 50 Push-up 75 Air Squat 30 Pull-up 60 Push-up 90 Air Squat _______________________ – Competitor  At a moderate

6:00a Open Gym 7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 10:00a CrossFit 11:00a CrossFit __________________ Upper Body (9a) 3 rounds: No rest between exercises. 8 Dumbbell Incline Press 6 Tempo Pec Deck (:04 ecc) 8 Decline Press (alternate rounds with a partner) 3 rounds: No rest between exercises. 8 High Row 6 Tempo