August 2019

Upper Body Close Grip Bench Press 6-6-6-6-6(make consistent increases. stop prior to failure) Bent Barbell Row 12-10-8-6(make consistent increases. stop prior to failure) Weighted Dip 6-6-6-6-6(make consistent increases. stop prior to failure) Upright Row 12-10-8-6(make consistent increases. stop prior to failure) Incline Dumbbell Fly 12-10-8-6(make consistent increases. stop prior to failure) Dumbbell Bent Lateral Raise […]

CrossFit “The Ghost”6 rounds for reps + cals:1:00 Row1:00 Burpee1:00 Double Under1:00 Rest_________________________ Competitor For load:Every 1:00 for 10:001 Clean & Jerk (add 10lbs/5lbs each set) For time:25 Toes to Bar 25 Med Ball Sit-up 25 Toes to Bar “The Ghost”6 rounds for reps + cals:1:00 Row1:00 Burpee1:00 Double Under1:00 Rest_________________________ Weightlifting Clean 70% 2×275%

CrossFit Pull-up Pyramid:1-2-1-3-1-2-1(Strict Pull-up & Chin-up) 3 rounds for time:30 Wall Ball 20/1415 Deadlift 225/155_________________________ Competitor5 rounds: (slowest round is score)10 Calorie Ski Erg 15 Calorie Row (rest 1:30 between rounds) 2 rounds:15 Tube External Rotation10 Prone Incline Front Raise 10 Prone Incline Lateral Raise 15 Band Face Pull10 Plate Circle (both directions) For time:20

CrossFit Skill:Snatch For Time:400m AirRunner30 GHD Sit-up200m Farmer Carry 53/3510 Wall Walk____________________________ CompetitorNo measure:2k Row For load:Every 1:00 for 10:001 Snatch (add 10lbs/5lbs each set) For load:Every 1:00 for 10:00 3 Back Squat (make consistent increases) 8 rounds::15 Wall Ball Shot 20/14:15 Rest :15 Kettlebell Swing 53/35:15 Rest (tabata style scoring)______________________________ FitEssentialsFor load: “Superset” 5-5-3-3-3