September 2019

Upper Body 15-12-9No rest between exercises.Shoulder PressChest PressSeated Dip (alternate rounds with a partner) 15-12-9No rest between exercises.Front Pulldown Seated Row Upright Row (alternate rounds with a partner) 15-12-9No rest between exercises.Pec Deck70 Degree Shoulder Rowing Torso (alternate rounds with a partner) 3 rounds:No rest between exercises.10 Single-Arm Multi-Biceps10 Single-Arm Multi-Triceps20 Gripper (alternate rounds with […]

CrossFit For load:Front Squat 1-1-1-1-1(make consistent increases) For time:50 Wall Ball 20/1450 Kettlebell Swing 53/3550 Box Jump 24/20___________________________ Competitor 2 rounds no measure:25 Burpee 25 Kettlebell Swing 53/3525 Sit-up For load:Every 1:00 for 10:001 Snatch (add 10lbs/5lbs each set) Deadlift Build to 10RM (t&g) For time:27-21-15-9Calorie RowThruster 95/65___________________________ Weightlifting Clean from blocks (AK)75% 2×385% 3×2

CrossFit 5 rounds for load + reps:3 Bench PressMax Strict Chin-up (rest 2:00 between rounds) For time:10-9-8-7-6-5-4-3-2-1Handstand Push-upToes to Bar (alternate rounds with a partner) _________________________ Competitor No measure:300-250-200-150-100-50Assault Air Runner(alternate intervals with a partner) AMRAP 14:007 Ring Muscle-up21 Wall Ball Shot 20/1448 Double under For time:1500m Row(rest 1:00)1250m Row (rest :45)1000m Row (rest :30)500m

CrossFit SkillRope Climb 4 rounds for total reps:4:00 AMRAP400m Run 15 BurpeeMax Rope Climb (rest 2:00 between AMRAP’s) ______________________ Competitor For load:Every 1:00 for 10:001 Clean (add 10lbs/5lbs each set) Back Squat 80% 1×2(rest :30)80% 1×2(rest :45)80% 1×2(rest 1:00)80% 1×2(rest 1:00)80% 1×2 AMRAP 10:0010 Power Snatch 95/6530 Double under_______________________ FitEssentials For load“Superset”10-10-8-8DeadliftDumbbell Push press AMRAP

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.15 Shoulder Press15 Seated Row 15 Seated Dip (alternate rounds with a partner) 2 rounds:No rest between exercises.15 Front Pulldown 15 Chest Press15 Upright Row (alternate rounds with a partner)2 rounds:No rest between exercises.15 Super

CrossFit For load:Every 1:00 for 10:002 Power Clean + 2 Push Press(make consistent increases) AMRAP 10:0015 Thruster 75/5530 Double under________________________ Competitor For load:Every 1:00 for 10:001 Snatch Pull + 1 Snatch + 1 Overhead Squat(add 10lbs/5lbs each set) Back Squat90% 1×170% 1×690% 1×175% 1×690% 1×180% AMRAP AMRAP 27:00900m Row 30 Box Jump 24/2030 Dumbbell Power

Upper Body 3 rounds:No rest between exercises.8 Supinated Pulldown10 Dumbbell Bench Press12 Bent Lateral Raise(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Standing Press10 Upright Row 12 Dumbbell Lateral Raise (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Seated Row 10 Skull Crusher12 EZ-Bar Curl (alternate rounds with a partner)3 rounds:No

CrossFit 5 rounds for load:2 Front Squat + 2 Back Squat (make consistent increases) 3 rounds for time:400m Run 30 Box Jump 24/20 30 Russian Kettlebell Swing 70/53__________________________Competitor 5 rounds no measure:400m Run 40 Double under (rest 1:00 between rounds) 3 rounds for time:21 Calorie Row14 Bar Facing Burpee7 Snatch 135/95 (full snatch) For time:30

CrossFit 5 rounds for load + reps:5 Bench PressMax Strict Pull-up (rest 2:00 between rounds) 5 rounds for time:|5 Shoulder to Overhead 155/10510 Burpee Over the Bar _________________________ Competitor 5 rounds for total calories::10 Ski Erg 200m Recovery Jog 3 rounds:12 Prone Incline Lateral Raise 12 Ring Row 12 Prone Scaptions For load & Reps:Every

CrossFit Skill Rope Climb For time: 30 Toes to Bar 50 Single-Arm Dumbbell Snatch 50/3570 Calorie Row 50 Single-Arm Dumbbell Snatch30 Toes to Bar _________________ Competitor Clean Build to a heavy set of 1 (not max) 85% of heavy set: 5×1 Back Squat 60% 1×265% 1×270% 1×275% 1×280% 1×285% 1×2 “Lactic Ladders”5 rounds for total