June 2019

CrossFit Deadlift 8-8-8(build to 80% of previous set of 5) 4 rounds for time: (slowest is score)20/15 Calorie Row 18 Lateral Ball Slam 20/1415 Kettlebell Swing 53/35(start a round every 5:00)_____________________ Competitor At a moderate load:Every 1:00 for 10:002 Power Clean + 2 Push Press (add 10lbs/5lbs each set) Clean 70% 2×380% 3×2 Back Squat […]

Upper Body 5 rounds:3 Close Grip Bench Press8 Seated Row (alternate rounds with a partner) 5 rounds:3 Weighted Dip 8 EZ-Bar Curl (alternate rounds with a partner) Pullover & Press6-9-12(decreasing load. alternate rounds with a partner) 3 rounds:No rest between exercises.6 Shoulder Press8 Upright Row 21’s Delt Raise (side-front-rear) (alternate rounds with a partner) ______________________________

CrossFit With a partner for time:800m Run ~then~3 rounds:20 Overhead Squat 115/8540 Box Jump 24/20~then~800m Run ___________________ Competitor At a moderate load:Every 1:00 for 10:002 Hang Power Snatch (BK)(add 10lbs/5lbs each set) Snatch 70% 1×375% 2×280% 3×1 No measure:30 Toes to Bar 30 Incline Sit-up 30 Toes to Bar 5 rounds for time:5 Deadlift 275/18510

CrossFit Strict Press 10-10-10 (build to 80% of previous heavy set of 5)   AMRAP 7:00 Bar Facing Burpee ____________________   Competitor 3 rounds for calories: 2:00 Ski Erg :30 Rest 2:00 Air Runner :30 Rest 2:00 Row :30 Rest 2:00 Assault Bike :30 Rest   Front Pulldown 10-12-14-16 (keep rest short. decreasing load)  

CrossFit Back Squat 10-10-10 (build to 80% of previous heavy set of 5)   For time: 45 Dumbbell Thruster 50/35 45 Toes to Bar *15 double under every 1:00 _____________________________   Competitor At a moderate load: Every 1:00 for 10:00 1 Split Power Clean (blocks bk) + 2 Jerk (add 10lbs/5lbs each set)   Clean