August 2019

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________ Upper Body 2 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Pullover 8-12 Seated Row 8-12 Standing Shrug (alternate rounds with a partner) 2 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Decline Press 8-12 Front Plate Raise (alternate rounds […]

CrossFit For load:Every 1:00 for 10:00 1 Clean & Jerk (make consistent increases) “Fight Gone Bad” 3 rounds for total reps:1:00 Wall Ball Shot 20/141:00 Sumo Deadlift High Pull 75/551:00 Box Jump 24/20 1:00 Shoulder to Overhead 75/551:00 Row for Calories 1:00 Rest __________________________ Competitor Snatch Build to a heavy set of 290% of heavy

Upper BodyAdjust the load from last week. If you completed 50 reps, increase load.If you failed to complete 50 reps, repeat the same load or decrease. For load:50 Rep Bench Press(3 sets to complete 50 reps. no more than 2:00 rest between sets) For load:50 Seated Row (3 sets to complete 50 reps. no more

CrossFit 4 rounds for load:4 Front Squat + 4 Back Squat (make consistent increases) For time: 12 DBall Over the Shoulder 150/8050 Double under 9 DBall Over the Shoulder 50 Double under 6 DBall Over the Shoulder 50 Double under _________________________ Competitor 5 rounds no measure:400m Row 10 Burpee Over the Rower Clean Build to

CrossFit Pull-up Pyramid3-5-7-5-3(pull-up & chin-up) 3 rounds for time:200m Single-Arm Dumbbell Farmers Carry 50/3525 Goblet Squat 53/3525 Hand Release Push-up ______________________ Competitor 6 rounds no measure:150m Air Runner 1:00 Recovery Row 3 rounds:12 Prone Incline Lateral Raise 12 Ring Row 12 Band Pull Apart For load & reps: Every 1:00 for 10:00Odd min: 3 Power

CrossFit For load:Every 1:00 for 10:001 Snatch (make consistent increases) For time:20 Handstand Push-up 30 Toes to Bar 40 Kettlebell Swing 53/3550 Burpee to a plate 60 Sit-up_____________________ Competitor Snatch Build to a heavy set of 390% of heavy set: 2×2 Back Squat 60% 1×6 65% 1×6 70% 1×6 75% 1×6 For time:50 wall balls

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ___________________________ Upper Body 3 rounds:No rest between exercises.8-12 Super Incline Press8-12 Pec Deck 8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Cable Long Row 8-12 Rowing Torso 8-12 Low Row (alternate rounds with a partner)3 rounds:No rest between

CrossFit Clean & Jerk Build to a heavy set of 2 4 rounds for total reps:AMRAP 2:30400m Run Max Wall Ball Shot 20/14(rest 2:30 between AMRAP’s) ____________________ Competitor 5 rounds for time: (slowest is score)10 Cal Assault Bike 30 Double under (rest 2:00 between rounds) Back Squat 60% 2×465% 2×470% 2×4 AMRAP 20:0050 Single-Arm Dumbbell

Upper Body For load:50 Rep Bench Press(3 sets to complete 50 reps. no more than 2:00 rest between sets) For load:50 Seated Row (3 sets to complete 50 reps. no more than 2:00 rest between sets) For load:50 Dumbbell Pullover (3 sets to complete 50 reps. no more than 2:00 rest between sets) For load:50

CrossFit For Time:50 Burpees to 6”100 Double Unders2000m Row100 Double Unders50 Burpees to 6”__________________ Competitor No measure:300-250-200-150-100-50Assault Air Runner(alternate intervals with a partner) Clean Build to a heavy set of 385% of heavy set: 2×3 At a moderate load:Every 1:00 for 10:001 Push Press + 1 Pause Jerk (:02 in bottom) + 1 Jerk (add