2019

CrossFit 3 rounds::30 L-Hold (hanging):30 Lt- Side Plank Hold :30 Hollow Hold :30 Rt. Side Plank Hold :30 Rest “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up _____________________ Competitor Snatch 70% 2×2 75% 1×180% 1×185% 2×190% 2×1 Snatch Pull90% 1×3100% 1×3110% 2×2 Back Squat 75% 2×3 85% 3×2 For time:50 Double under50 Burpee to a 6″ reach 50 Double […]

7:00a Competitor 27:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 19:00a Upper Body 10:00a CrossFit 11:00a CrossFit _______________________ Upper Body Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) Super Incline Press 6×8(alternate sets with a partner) Single-Arm Row 8-8-8(alternate sets with a partner) Decline Press 6×8(alternate sets with a partner)Single-Arm Low Row 8-8-8(alternate sets with a partner)________________________

CrossFit “CrossFit Total”For load:Back Squat 1-1-1 For load:Strict Press 1-1-1 For load:Deadlift 1-1-1__________________ Competitor For load:Every 1:00 for 10:001 Power Clean + 1 Push Press(add 10lbs/5lbs each set) Clean from blocks (BK)2 waves:80% 1×185% 1×190% 1×1 Based on Front Squat 1RM 2 Front Squat 85% (rest :15)4 Back Squat (same weight)(rest :15)4 Back Squat (same

Upper Body Bench Press 5-5-5-5-5(make consistent increases. stop prior to failure) Seated Row 12-10-8-6(make consistent increases. stop prior to failure) Standing Press 5-5-5-5-5 (make consistent increases. stop prior to failure) Front Pulldown 12-10-8-6(make consistent increases. stop prior to failure) 2 rounds:15 EZ Bar Front Raise 15 Plate Side to Side 15 Dumbbell Bent Lateral Raise

CrossFit With a partner for time:2000m Row 200m Farmers Walk 70/53200′ Plate Push 45/35200m Farmers Walk 70/532000m Row _____________________ Competitor At a moderate load:Muscle Snatch + Power Snatch + Snatch 4(1+1+1) For load:Every 1:00 for 10:001 Pause Snatch (:02 BK)(add 10lbs/5lbs each set) Snatch Pull90% 2×3100% 2×2 With a partner for time:2000m Row 200m Farmers

CrossFit0:00-10:00 to complete.5 rounds for time:7 Handstand Push-up 14 Parallette Pass Through 10:00-20:00 to complete.3 rounds for time:40 Double under20 Hand Release Push-up 20:00-30:00 to complete.For time:50 Burpee Box Jump Over 24/20__________________________________ Competitor No measure:Assault Air Runner400-300-200-100(alternate rounds with a partner) 3 rounds:15 Tube External Rotation 25 Band Pull Apart 10 Ring Row 15 Band

CrossFit 3 rounds::30 L-Sit Hold:30 Wall Sit:30 Plank :30 Superman :30 Rest “Narf”For time:9-15-21Pull-up Thruster 95/65_________________________ Competitor 3 rounds no measure:45 Double under 15 Calorie Assault Bike For load:Every 1:00 for 10:001 CleanJerk (add 10lbs/5lbs each set) Clean Pull 100% 3×3 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

7:00a Competitor 27:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 19:00a Upper Body 10:00a CrossFit 11:00a 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 Front Pulldown 8-12 Rowing Torso 8-12 Low Row (alternate rounds with a partner) 3 rounds:No rest

CrossFit At a moderate load:Every 1:00 for 10:002 Deadlift (constant load. don’t exceed 75%) For time: 15-12-9Front Squat 135/95Burpee Over the Bar Toes to Bar _______________________Competitor At a moderate load:Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1 Snatch 3 waves:70% 1×175% 1×180% 1×1Front Squat 75% 1×380% 2×285% 3×1 For time: 15-12-9Front Squat

Upper Body Bench Press 8-8-8-8 (make consistent increases. stop prior to failure)Seated Row 15-12-10-8(make consistent increases. stop prior to failure) Standing Press 8-8-8-8 (make consistent increases. stop prior to failure) Front Pulldown 15-12-10-8(make consistent increases. stop prior to failure)15-12-9EZ Bar Front Raise Plate Side to Side Dumbbell Bent Lateral Raise (alternate rounds with a partner)_________________