2019

CrossFit At a moderate load:Barbell Lunge 12-12-12-12 (bar on back. alt legs. 6 each leg) 4 rounds for total reps:1:00 Box Jump Over 24/201:00 Dumbbell Snatch 50/351:00 Toes to Bar______________________ Competitor No measure:350-300-250-200-150-100-50 Air Runner(alternate intervals with a partner) For load:Every 1:00 for 10:001 Cluster(add 10lbs/5lbs each set) AMRAP 15:0015 Dumbbell Power Clean 50/3545′ Single-Arm […]

Upper BodyClose Grip Bench Press 8-8-8-8(make consistent increases. stop prior to failure)Bent Barbell Row 15-12-10-8(make consistent increases. stop prior to failure) Weighted Dip 8-8-8-8(make consistent increases. stop prior to failure)Upright Row 15-12-10-8(make consistent increases. stop prior to failure)Incline Dumbbell Fly 15-12-10-8(make consistent increases. stop prior to failure)Dumbbell Bent Lateral Raise 15-12-10-8(make consistent increases. stop prior

CrossFit AMRAP 20:0060 Double under 30 Air Squat 15 Burpee to 6″ reach _________________ Competitor At a moderate load:Every 1:00 for 10:003 Power Snatch (floating)(constant load) Back Squat 80% 1×3(rest :30)80% 1×3(rest :45)80% 1×3 (rest 1:00)80% 1×3 (rest 1:00)80% 1×3 For time:21-15-9Wall Ball Shot 20/14Box Jump 24/20 8 rounds:Min 1: 12/9 Calorie Row Min 2:

CrossFit Barbell CyclingPower Clean “Power Elizabeth”For time:21-15-9Power Clean Ring Dip ___________________ Competitor 5 rounds for calories::15 Ski Erg 200m Recovery Jog 2 rounds:15 Tube External Rotation10 Prone Incline Front Raise 10 Prone Incline Lateral Raise 15 Band Face Pull10 Plate Circle (both directions) At a modertate load:Rebounding Push Press 5-5-5-5-5(make consistent increases) For total reps:Every

CrossFit 3 rounds::30 Bicycles:30 Plank Shoulder Tap:30 Flutter Kick:30 Crunch :30 Rest “Jackie”For time:1000m Row 50 Thruster 45/3530 Pull-up ____________________ Competitor At a moderate load:Every 1:00 for 10:003 Power Clean (floating)(constant load) For load:Med Ball Sit-up 3×20 2 rounds for time:1000m Row 50 Burpee30 Deadlift 225/155_______________________ FitEssentialsFor load:8-8-5-5-5Axle Bar Thruster 4 rounds:AMRAP 2:30 12 Russian

7:00a Competitor (all) 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 11:00a Gym Closes ____________________________ Upper Body 9-12-15 (decreasing load)No rest between exercises.Pec Deck Decline PressTriceps Extension(alternate rounds with a partner) 9-12-15 (decreasing load)No rest between exercises.Pullover Front Pulldown Biceps Curl (alternate rounds with a partner) 9-12-15 (decreasing load)No rest between exercises.Dumbbell

CrossFit Bulgarian Split Squat 8-8-8-8 (each leg) For time: 500m Row ~then~3 rounds:21 Burpee to Plate 21 Toes to Bar 21 Wall Ball Shot 20/14~then~500m Row _____________________ Competitor For load:Every 1:00 for 10:001 + Push Press + 1 Pause Jerk (:02 in bottom) + 1 Jerk (make consistent increases)For time:5 Snatch 175/11525 Burpee Over the

Upper Body Bench Press 3-3-3-3-3-3(make consistent increases. stop prior to failure)Seated Row 10-8-6-4(make consistent increases. stop prior to failure)Standing Press 3-3-3-3-3-3 (make consistent increases. stop prior to failure)Front Pulldown 10-8-6-4(make consistent increases. stop prior to failure) 3 rounds:12 EZ Bar Front Raise 12 Plate Side to Side 12 Dumbbell Bent Lateral Raise (alternate rounds with

CrossFit AMRAP 10:00 (with a partner) 30 Kettlebell Swing 53/3560 Double under (rest 10:00) AMRAP 10:00 (with a partner) 30 Ball Slam 20/1415 Box Jump 24/20 _________________________ Competitor No measure:1x 300m Assault Air Runner2x 200m Assault Air Runner3x 100m Assault Air Runner(alternate with a partner) For total reps:Min 1: 1 Clean at 80% + 1

CrossFit “Angie”For time:100 Pull-up 100 Push-up 100 Sit-up 100 Air Squat _____________ Competitor 5 rounds at 85% effort:2:00 Row :15 Lt Plank Hold :30 Sit-up:15 Rt Plank Hold 2 rounds:15 Tube External Rotation10 Prone Incline Front Raise 10 Prone Incline Lateral Raise 15 Band Face Pull10 Plate Circle (both directions) AMRAP 7:001 Ring Muscle-up (No