December 2019

CrossFit For load:Front Squat 1-1-1-1-1(make consistent increases) “Cindy”AMRAP 20:005 Pull-up10 Push-up 15 Air Squat _____________________ Competitor At a moderate load:Drop Snatch 3×3 Snatch 70% 2×3 75% 3×2 Back Squat 85% 4×2 “Cindy”AMRAP 20:005 Pull-up10 Push-up 15 Air Squat ______________________ Weightlifting Snatch 70% 2×275% 2×180% 3×1 Clean & Jerk 70% 2×175% 2×180% 2×1 Snatch Pull90% 3×3 […]

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 Wide Chest 8-12 Pec Deck 8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Seated Row 8-12 Flex Rear Delt Fly 8-12 Low Row (alternate rounds with a partner) 3 rounds:No

CrossFit For load:Every 2:00 for 10:002 Sumo Deadlift “The Chief”5 rounds for total reps:AMRAP 3:00 3 Power Clean 135/956 Push-up 9 Air Squat (rest 1:00 between AMRAP’s) _______________________ Competitor For load:Every 1:00 for 10:001 Power Snatch (add 10lbs/5lbs each set) Front Squat Build to a heavy set of 3 “The Chief”5 rounds for total reps:AMRAP

Upper Body 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Tempo Pullover (:04 ecc)8-12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press 8-12 Tempo Pec Deck (:04 ecc)8-12 Low Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Cable Seated Row 8-12 Tempo Flex Rear Delt Fly

CrossFit “Reverse Jerry”For time:2k Row 1 Mile Run 2k Row ______________ Competitor For load:Every 1:00 for 10:001 Clean(add 10lbs/5lbs each set) Deadlift Build to a heavy set of 8 “Reverse Jerry”For time:2k Row 1 Mile Run 2k Row ________________ Weightlifting Clean 70% 2×380% 3×2Clean Pull100% 2×3110% 2×2 Front Squat 70% 2×380% 3×2 “In order to

CrossFit For load:Every 1:00 for 10:00Odd min: 1 Weighted Pull-up Even min: 1 Weighted Dip (make consistent increases) “Fran”For time:21-15-9 Thruster 95/65Pull-up __________________________ Competitor For load:Every 1:00 for 10:00Odd min: 1 Weighted Pull-up Even min: 1 Weighted Dip (make consistent increases) For load:Every 1:00 for 10:001 Power Clean & Jerk (add 10lbs/5lbs each set) “Fran”For

CrossFit For load: Every 2:00 for 10:00 2 Front Squat (make consistent increases) Tabata Russian Kettebell Swing 70/53 (rest 1:00) Tabata Box Jump Over 24/20 (rest 1:00) Tabata Burpee _________________ Competitor For load: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs each set) Back Squat 80% 4×3 Tabata Russian Kettebell Swing 70/53 (rest 1:00) Tabata