2019

CrossFit For load:Every 1:00 for 10:001 Snatch (make consistent increases) For time:20 Handstand Push-up 30 Toes to Bar 40 Kettlebell Swing 53/3550 Burpee to a plate 60 Sit-up_____________________ Competitor Snatch Build to a heavy set of 390% of heavy set: 2×2 Back Squat 60% 1×6 65% 1×6 70% 1×6 75% 1×6 For time:50 wall balls […]

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 Super Incline Press8-12 Pec Deck 8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Cable Long Row 8-12 Rowing Torso 8-12 Low Row (alternate rounds with a partner)3 rounds:No rest between

CrossFit Clean & Jerk Build to a heavy set of 2 4 rounds for total reps:AMRAP 2:30400m Run Max Wall Ball Shot 20/14(rest 2:30 between AMRAP’s) ____________________ Competitor 5 rounds for time: (slowest is score)10 Cal Assault Bike 30 Double under (rest 2:00 between rounds) Back Squat 60% 2×465% 2×470% 2×4 AMRAP 20:0050 Single-Arm Dumbbell

Upper Body 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 Dumbbell Pullover (3 sets to complete 50 reps. no more than 2:00 rest between sets) For load:50

CrossFit For Time:50 Burpees to 6”100 Double Unders2000m Row100 Double Unders50 Burpees to 6”__________________ Competitor No measure:300-250-200-150-100-50Assault Air Runner(alternate intervals with a partner) Clean Build to a heavy set of 385% of heavy set: 2×3 At a moderate load:Every 1:00 for 10:001 Push Press + 1 Pause Jerk (:02 in bottom) + 1 Jerk (add

CrossFit Pull-up Pyramid1-2-3-4-5-4-3-2-1(pull-up / chin-up) 4 rounds for time:10 Front Squat 135/9520 Russian Kettlebell Swing 70/53________________ Competitor 5 rounds no measure:250m Row 200m Run For time:12-9-6-3Power Clean 155/105Over the Box Jump 24/20 For total reps:Every 1:00 for 16:00Odd min: Rounds of 1 Pull-up + 1 CTB Pull-up + 1 Bar Muscle-up Even min: Burpee ro

CrossFit Snatch Build to a heavy set of 2 AMRAP 18:0015 Box Jump 24/2012 Push Press 115/859 Toes to Bar ______________________ CompetitorSnatch Build to a heavy set of 285% of Heavy set: 2×3 Back Squat 60% 1×8 65% 1×870% 1×8 AMRAP 18:0015 Box Jump 24/2012 Push Press 115/859 Toes to Bar _______________________ FitEssentials 3 rounds:5-8

7:00a Competitor 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________ Upper Body 15-12-9Shoulder PressLateral Raise Seated Dip (alternate rounds with a partner) 15-12-9Front Pulldown Rowing TorsoSeated Row (alternate rounds with a partner) 15-12-9Pec DeckDecline PressTriceps Extension (alternate rounds with a partner) 15-12-9Standing Shrug Low Row Preacher Curl (alternate rounds with a partner)_________________________ Weightlifting

CrossFit Clean & Jerk Build to a heavy set of 3 For time:21-15-9Overhead Squat 95/65Chest to Bar Pull-up _________________ Competitor 5 rounds no measure:150m Assault Air Runner30 Double Under (alternate rounds with a partner) Snatch Build to a heavy set of 385% of heavy set: 2×3 Back Squat 70% 2×380% 3×2 5 rounds for time:3

Upper Body Close Grip Bench Press 4-4-4-4-4(make consistent increases. stop prior to failure) Bent Barbell Row 10-8-6-15(make consistent increases. stop prior to failure) Weighted Dip 4-4-4-4-4(make consistent increases. stop prior to failure) Upright Row 10-8-6-15(make consistent increases. stop prior to failure)Incline Dumbbell Fly 10-8-6-15(make consistent increases. stop prior to failure)Dumbbell Bent Lateral Raise 10-8-6-15(make consistent