2019

CrossFit 4 rounds for total reps:AMRAP 2:00200m Run Max Kettlebell Swing 53/35 (rest 2:00)AMRAP 2:00200m Run Max Box Jump 24/20 (rest 2:00)_______________ Competitor 5 rounds for calories::15 Assault Bike for Calories 2:00 Recovery Row For load:Every 1:00 for 10:001 Clean Pull + 1 Hang Clean + 1 Front Squat (add 10lbs/5lbs each set) Not timed:21-15-9GHD […]

CrossFit At a moderate load:Every 1:00 for 10:002 Strict Press(constant load. don’t exceed 75%) “Cindy”AMRAP 20:005 Pull-up10 Push-up 15 Air Squat or “Mary”AMRAP 20:005 Handstand Push-up 10 Pistol (alt legs) 15 Pull-up ______________________ Competitor 6 rounds no measure:150m Air Runner 1:30 Recovery Row 3 rounds:15 Tube External Rotation 25 Band Pull Apart 10 Ring Row

CrossFit At a moderate load:Every 1:00 for 10:002 Back Squat (constant load. don’t exceed 75%) For time:500m Row 50 Ball Slam 20/14500m Row ______________________ Competitor At a moderate load:Muscle Snatch + Power Snatch + Snatch 5(1+1+1) For load:Every 1:00 for 10:001 Snatch (add 10lbs/5lbs each set) Snatch Pull90% 2×3100% 2×2 For time:500m Row 30 Back

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:8 Tempo Pec Deck (:04 ecc) 8 Chest Press (alternate rounds with a partner) 3 rounds:8 Tempo Rowing Torso (:04 ecc) 8 Seated Row (alternate rounds with a partner) 3 rounds:8 Tempo Lateral Raise (:04 ecc)

CrossFit Deadlift Build to a heavy set of 1 3 rounds for time:45 Double under 30 Wall Ball Shot 20/1415 Box Jump 24/20 _____________________ Competitor At a moderate load:Every 1:00 for 10:002 Front SquatJerk (add 10lbs/5lbs each set) Clean from blocks (BK)3 waves: 75% 1×180% 1×185% 1×1 Front Squat 70% 1×375% 1×380% 1×3 For time:15-30-15Burpee

8:00a Heat 1 of “Hellen”9:00a Weightlifting 9:30a Heat 2 of “Hellen” CrossFit “Hellen”For time:1200m Run 63 Kettlebell Swing 53/3536 Pull-ups 800m Run 42 Kettlebell Swing 24 Pull-ups 400m Run 21 Kettlebell Swing 12 Pull-up____________________ Weightlifting At a moderate load:Hang Snatch High Pull4×4 -choose weight-Power Snatch 70% 4×3 Close Grip Bench Press 10-8-6-6Single-Leg Hamstring Curl 12-10-8

CrossFit For time:600m Row 60 Sit-up500m Row 50 Sit-up400m Row 40 Sit-up300m Row 30 Sit-up200m Row 20 Sit-up____________ Competitor At a moderate load:Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1 For load:Every 1:00 for 10:001 Snatch Pull + 1 Snatch + 1 Overhead Squat (add 10lbs/5lbs each set) 3 rounds for time:

CrossFit Strict PressBuild to a heavy set of 1 For time:15-30-15Burpee to a 6″ reach Shoulder to Overhead 95/65______________________ Competitor Not timed:300-200-100-200-300Air Runner(alternate intervals with a partner) Bench PressBuild to a heavy set of 1Weighted Pull-up Build to a heavy set of 1 Weighted Dip Build to a heavy set of 1 AMRAP 9:00 (85%

CrossFit Back Squat Build to a heavy set of 1 AMRAP 20:0020 Toes to Bar 10 Power Clean 135/9520 Steps Walking Lunge ______________________________ Competitor For load:Every 1:00 for 10:001 Clean + 1 Front Squat + 1 Jerk (add 10lbs/5lbs each set) Clean Pull90% 2×3100% 2×2 Back Squat 70% 1×375% 1×380% 2×185% 1×190% 1×1 5 rounds:15

6:00a Open Gym 7:00a Competitor 27:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 19:00a Upper Body 10:00a CrossFit 11:00a CrossFit 12:00p-2:00p Iron Athlete Snatch Clinic ______________________Upper Body “Drop Set”Pec Deck “Drop Set”Decline Press “Drop Set”Triceps Pushdown “Drop Set”Rowing Torso “Drop Set”Seated Row “Drop Set”Biceps CurlFor time:150 Sling Shot Push-up *Drop Set Set 1: choose a weight that