September 2019

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________ Upper Body 15-12-9 No rest between exercises.Pec Deck Wide Chest Press(alternate rounds with a partner) 15-12-9 No rest between exercises.Rowing Torso Seated Row (alternate rounds with a partner) 15-12-9 No rest between exercises.Dumbbell Lateral Raise Shoulder Press (alternate rounds with a […]

CrossFit For load:Every 1:00 for 10:002 Cluster(make consistent increases) 5 rounds for time:7 Deadlift 225/15521 Air Squat7 Handstand Push-up______________________Competitor At a moderate load:Snatch Push Press + Overhead Squat 5(3+3) 8:00 to complete:25 Toes to Bar50 Double Under15 Snatch 115/8525 Toes to Bar50 Double Under13 Snatch 135/95 4:00 to complete:25 Toes to Bar50 Double Under11 Snatch

Upper Body Final week of this workout. Push the weight. 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 Pullover(3 sets to complete 50 reps. no more than

CrossFit 5 rounds for load:3 Front Squat + 3 Back Squat (make consistent increases) For time:500m Row50 Sit-up400m Row 40 Toes to Bar 300m Row30 Sit-up200m Row 20 Toes to Bar 100m Row 10 Sit-up _______________________ Competitor 3 rounds no measure:500m Row 400m Run Clean Build to a heavy set of 390% of heavy set:

CrossFit 4 rounds for load + reps:8 Bench Press Max Rep Strict Pull-up (rest 2:00 between rounds) AMRAP 8:008 Hand Release Push-up 8 Dumbbell Snatch 50/35 (alt arms)___________________________ Competitor 3 rounds:15 Prone Incline Lateral Raise 10 Lying Side Shoulder Adduction 15 Band Pull Apart For load & Reps Every 1:00 for 10:00Odd min: 3 Power

Labor Day Hours:8:00a-11:00a Open Gym ___________________ Competitor No measure:1 Mile Run Snatch Build to a heavy set of 1 (not max) 85% of heavy set: 5×1 Back Squat 60% 1×465% 1×470% 1×475% 1×480% 1×4 For time:27-21-15-9Calorie RowWall Ball Shot 20/14GHD Sit-up___________________ Weightlifting At a moderate load:Muscle Snatch + Power Snatch + Snatch 4(1+1+1) Snatch 70%