December 2019

CrossFit 2 rounds for total reps: AMRAP 3:00 25 Thruster 95/65 Max Reps Toes to Bar (rest 3:00) AMRAP 3:00 25 Sumo Deadlift High Pull 95/65 Max Hand Release Push-up (rest 3:00)__________________________________ Competitor 5 rounds no measure: 1:00 Ski Erg 1:00 Assault Bike 1:00 Row Power Snatch 70% 5×3 2 rounds for total reps: AMRAP […]

Upper Body “Cumulative Set” Wide Chest Press “Cumulative Set” Pec Deck “Cumulative Set” Seated Row “Cumulative Set” Flex Rear Dely Fly “Cumulative Set” Seated Dip “Cumulative Set” EZ Bar Curl “Cumulative Set” Triceps Pushdown *Cumulative Set Choose a weight that allows 12-15 reps.1 Rep (rest :10)2 Reps (rest :10)3 Reps (rest :10)Continue adding a rep

CrossFit For time:1000m Row AMRAP 12:00 6 Power Snatch 95/6512 Burpee24 Double under___________________ Competitor Clean from blocks (BK)70% 1×375% 2×280% 3×1 DeadliftBuild to a heavy set of 3 AMRAP 12:00 6 Power Snatch 95/6512 Burpee24 Double under__________________ Weightlifting Clean from blocks (BK)70% 4×4 Clean Pull90% 4×4 At a moderate load:Barbell Box Step-up 5-5-5-5 (5 each

CrossFit For load:Bench Press 12-10-8-8 (make consistent increases) For time:21-15-9 Pull-up Kettlebell Swing 53/35 Handstand Push-up Kettlebell Swing ___________________________ Competitor 5 rounds no measure:10 Calorie Ski Erg 250m Recovery Row Power Clean & Push Press70% 1×375% 2×280% 3×1 For total reps:Every 1:00 for 10:00Odd min: Strict Chest to Bar Pull-up Even min: Strict Handstand Push-up

CrossFit “Kelly” 5 rounds for time: 400m Run 30 Box Jump 24/20 30 Wall Ball Shot 20/14 __________________________ Competitor Snatch 70% 1×3 75% 2×2 80% 3×1 Back Squat 90% 4×1 3 rounds for time: 400m Run 30 Box Jump 24/20 30 Wall Ball Shot 20/14 __________________________ Weightlifting At a moderate load: Muscle Snatch 3-3-3-3-3 (make

7:00a-9:00a Open Gym Iron Athlete Winter Open Weightlifting Meet 9:00a-10:00a Women Weigh-in11:00a Women Lift 12:00p-1:00p Men Weigh-in 2:00p Men LiftImmediately Following Women’s Session:Arizona Weightlifting Federation Hall of Fame Induction Ceremony

CrossFit For load:Sumo Deadlift 1-1-1-1-1(make consistent increases) “D.T.”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead ____________________________ Competitor Power Snatch 70% 2×3 75% 3×2 Front Squat Build to a heavy set of 2 “D.T.”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead ___________________________ Weightlifting (athletes competing on

Upper Body Chest Press 3×20 (constant load)(alternate sets with a partner) Cable Seated Row 3×20 (constant load)(alternate sets with a partner) Seated Dip 3×20 (constant load)(alternate sets with a partner) Upright Row3×20 (constant load)(alternate sets with a partner) Cable Triceps Pushdown 3×20 (constant load)(alternate sets with a partner) Preacher Curl 3×20 (constant load)(alternate sets with

CrossFit 3 rounds for time: 200m run 20 Toes to Bar 200m run 20 Burpees 200m Run 20 Box Jump 24/20 __________________________ Competitor Clean from blocks (BK) 70% 2×3 75% 3×2 Deadlift Build to a heavy set of 5 3 rounds: (slowest in score) 20 Calorie Ski Erg 40 Calorie Assault Bike 60 Calorie Row

CrossFit For time: 500m Row For time: 200m Farmers Carry 53/35 75 Double under 50 Dumbbell Snatch (alt arm) 50/35 75 Double under 200m Farmers Carry _______________________________________ Competitor Power Clean + Push Press 70% 2(3+3) 75% 3(2+2) 15-12-9 Incline Sit-up Toes to Bar Nautilus Ab 3 rounds for time: 1000m Row 75 Double under 25