August 2019

CrossFit Pull-up Pyramid1-2-3-4-5-4-3-2-1(pull-up / chin-up) 4 rounds for time:10 Front Squat 135/9520 Russian Kettlebell Swing 70/53________________ Competitor 5 rounds no measure:250m Row 200m Run For time:12-9-6-3Power Clean 155/105Over the Box Jump 24/20 For total reps:Every 1:00 for 16:00Odd min: Rounds of 1 Pull-up + 1 CTB Pull-up + 1 Bar Muscle-up Even min: Burpee ro […]

CrossFit Snatch Build to a heavy set of 2 AMRAP 18:0015 Box Jump 24/2012 Push Press 115/859 Toes to Bar ______________________ CompetitorSnatch Build to a heavy set of 285% of Heavy set: 2×3 Back Squat 60% 1×8 65% 1×870% 1×8 AMRAP 18:0015 Box Jump 24/2012 Push Press 115/859 Toes to Bar _______________________ FitEssentials 3 rounds:5-8

7:00a Competitor 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________ Upper Body 15-12-9Shoulder PressLateral Raise Seated Dip (alternate rounds with a partner) 15-12-9Front Pulldown Rowing TorsoSeated Row (alternate rounds with a partner) 15-12-9Pec DeckDecline PressTriceps Extension (alternate rounds with a partner) 15-12-9Standing Shrug Low Row Preacher Curl (alternate rounds with a partner)_________________________ Weightlifting

CrossFit Clean & Jerk Build to a heavy set of 3 For time:21-15-9Overhead Squat 95/65Chest to Bar Pull-up _________________ Competitor 5 rounds no measure:150m Assault Air Runner30 Double Under (alternate rounds with a partner) Snatch Build to a heavy set of 385% of heavy set: 2×3 Back Squat 70% 2×380% 3×2 5 rounds for time:3

Upper Body Close Grip Bench Press 4-4-4-4-4(make consistent increases. stop prior to failure) Bent Barbell Row 10-8-6-15(make consistent increases. stop prior to failure) Weighted Dip 4-4-4-4-4(make consistent increases. stop prior to failure) Upright Row 10-8-6-15(make consistent increases. stop prior to failure)Incline Dumbbell Fly 10-8-6-15(make consistent increases. stop prior to failure)Dumbbell Bent Lateral Raise 10-8-6-15(make consistent

CrossFit 8 rounds for time: (slowest is score) 200m Run 15/10 Push-up 10 Kettlebell Swing 53/35(start rounds every 4:00)____________ Competitor For total reps:Every 1:00 for 10:00Odd min: GHD Sit-up Even min: Burpee to a Plate(choose reps prior to start) 6 rounds for time: (slowest is score)500m Row 5 Power Clean 185/1255 Shoulder to Overhead 185/125(start

CrossFit Pull-up Pyramid2-3-2-4-2-3-2 For time:500/400m Row 50 Box Jump Over 24/20500/400m Row ______________ Competitor For load:Every 1:00 for 10:001 Snatch Pull + 1 Snatch + 1 Overhead Squat (add 10lbs/5lbs each set) “Jason” For time:100 Squat5 Muscle-up75 Squat10 Muscle-up50 Squat15 Muscle-up25 Squat20 Muscle-up________________ Aerobic Capacity 3 rounds for cals: AMRAP 3:00 Bike, Ski or AirRunner

CrossFit Snatch Build to a heavy set of 3 AMRAP 7:00 3-6-9-12-15…Thruster 95/65Burpee Over the Bar_____________________ Competitor For time:800m Run 200m Farmers Walk 53/35600m Row 40 Sit-up60 Russian Kettlebell Swing 70/5340 Sit-up 600m Row 200m Farmers Walk 800m Run 40 Burpee_____________________ FitEssentials 4 rounds for load:5-8 Deadlift 5-8 Strict Pull-up AMRAP 10:0016-12-8Ball Slam Single-Arm Dumbbell

CrossFit 4 rounds for time:400m Run 50 Air Squat_______________ Competitor 4 rounds for time:400m Run 50 Air Squat25 Push-up50 Double under “Call him wise whose actions, words, and steps are all a clear because to a clear why.” ~Sara Teasdale