November 2019

CrossFit For load: Every 1:00 for 10:00 Odd min: 3 Weighted Pull-up Even min: 3 Weighted Dip(make consistent increases. unbroken) For time: 21-18-15-12-9-6-3 Shouder to Overhead 75/55 *follow each round with a 200m run______________________________________ Competitor 5 rounds no meausure: 10 Calorie Assault Bike 200m Recovery Jog Power Clean + Jerk Build to a heavy set […]

CrossFit For load: Every 2:00 for 10:00 6 Front Squat (make consistent increases) 3 rounds for total reps: 1:00 Box Jump Over 24/20 1:00 Single-Arm Dumbbell Snatch (alt arms) 50/35 1:00 Toes to Bar 1:00 Rest __________________________________________ Competitor Snatch Build to a heavy set of 2 (t&g) 85% of heavy set: 3×2 (t&g) Back Squat

7:00a Competitor 7:30a Kettlebell8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit11:00 Gym Cleaning Party ____________________ Upper Body Choose a load that allows for 6-8 rounds.AMRAP 8:008 Chest Press 8 Seated Row AMRAP 8:008 Shoulder Press8 Front Pulldown AMRAP 8:008 Seated Dip 8 Preacher Curl AMRAP 8:008 Low Row 8 Triceps Pushdown ______________________ Weightlifting Snatch

CrossFit For load:Every 2:00 for 10:008 Sumo Deadlift (make consistent increases) For time:25 Dumbbell Thruster 50/3550 Pull-up 25 Dumbbell Thruster _______________________________ CompetitorPower Snatch Build to a heavy set of 5 (t&g)80% of heavy set: 3×5 (t&g) 5 rounds no measure:30 Calorie Row 10 GHD Sit-up10 Back Extension 10 Burpee For time:25 Dumbbell Thruster 50/3550 Dumbbell

Upper Body10-8-6-15No rest between exercises.Shoulder PressSeated Row Seated Dip (alternate rounds with a partner) 10-8-6-15No rest between exercises.Front Pulldown Chest PressLow Row (alternate rounds with a partner) 10-8-6-15No rest between exercises.70 Degree Shoulder Rowing Torso Pec Deck (alternate rounds with a partner) 10-8-6-15No rest between exercises.Multi-Triceps Preacher CurlCable Triceps Pushdown (alternate rounds with a partner)_________________________________

CrossFit For time: 2k Row ~then~ 5 rounds: 15 Box Jump 24/20 25 Sit-up __________________________________ Competitor No measure: 150-250-350-450-350-250-150 Row (alternate intervals with a partner) Hang Clean (BK) Build to a heavy set of 3 80% of heavy set: 3×3 For time: 200m Run 21 Deadlift 225/155 21 Goblet Squat 70/53 200m Run 15 Deadlift

CrossFit For load:Every 1:00 for 10:00Odd min: 4 Weighted Pull-upEven min: 4 Weighted Dip(make consistent increases) 3 rounds for total reps:AMRAP 3:0010 Hand Releae Push-up 30 Double Under(rest 1:00 between AMRAP’s)_________________________________________ CompetitorPower Clean + Jerk Build to a heavy set of 3+380% of heavy set: 3×3 Power Clean & Push Press For load:Every 1:00 for

CrossFit For load:Every 2:00 for 10:008 Front Squat 10 rounds for time:3 Power Clean 155/1055 Toes to Bar 7 Burpee______________________ Competitor Snatch Build to a heavy set of 3 (t&g)80% of heavy set: 3×3 (t&g) Back Squat 65% 4×8 5 rounds:10 Incline Sit-up 10 Toes to Bar (each exercise unbroken) 10 rounds for calories::10 Assault

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 Pec Deck 8-12 Wide Chest 8-12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Pullover 8-12 Cable Pulldown 8-12 Cable Row (alternate rounds with a partner) 3 rounds:No rest between

“We are all special cases.” ~Albert Camus