2019

CrossFit Deadlift Build to a heavy set of 5   For time: 50/40 Calorie Row 100 Double under 50 Russian Kettlebell Swing 70/53 100 Double under 50/40 Calorie Row ___________________   Competitor Snatch 70% 1×3 75% 2×2 80% 3×1   Front Squat 70% 2×3 75% 3×2   6 rounds for calories + total load: 1:00 […]

Upper Body 4 rounds: 8 Close Grip Bench Press 12 Seated Row (alternate rounds with a partner)   4 rounds: 8 Weighted Dip 12 EZ-Bar Curl (alternate rounds with a partner)   Pullover & Press 9-12-15 (decreasing load. alternate rounds with a partner)   3 rounds: No rest between exercises. 10 Shoulder Press 12 Upright

CrossFit Skill Bar Muscle-up   3 rounds for time: 200m Farmers Walk 53/35 20 Toes to Bar 10 Hang Power Clean 135/95 ______________________   Competitor At a moderate load: Every 1:00 for 10:00 2 Split Power Clean & Jerk (blocks bk) (add 10lbs/5lbs each set)   Clean + Jerk 70% 2+2 75% 2+2 80% 3(1+1)

CrossFit Strict Press Build to a heavy set of 5   AMRAP 8:00 8 Box Jump Over 24/20 8 Push-up _____________________   Competitor No measure: 75 Calorie Row 50 Calorie Air Runner 75 Calorie Row 50 Calorie Assault Bike 75 Calorie Row 50 Calorie Ski Erg 75 Calorie Row   Pullover 10-12-14-16 (keep rest short.

CrossFit Back Squat Build to a heavy set of 5   For time: 1 Mile Run 50 Pull-up 100 Wall Ball Shot 20/14 ____________________________   Competitor At a moderate load: Every 1:00 for 10:00 2 Power Snatch (blocks bk) (make consistent increases)   Snatch 65% 1×3 70% 1×3 75% 2×3   Back Squat 60% 1×8

6:00a Open Gym 7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 9:00a Upper Body 10:00a CrossFit 11:00a CrossFit _______________________   Upper Body 3 rounds: No rest between exercises. 8 Chest Press 12 Pec Deck (alternate rounds with a partner)   3 rounds: No rest between exercises. 8 Seated Row 12 Rowing Torso (alternate

CrossFit Skill Bar Muscle-up   For time: 50 Dumbbell Power Clean 50/35 50 Box Jump 24/20 50 Lateral Ball Slam 20/14 50 V-Up 50 Hand Release Push-up 50 Calorie Row ____________________   Competitor Clean 70% 2×3 75% 3×2   For load: Every 1:00 for 10:00 1 BTN Jerk + 1 Jerk (add 10lbs/5lbs each set)

Upper Body Tempo Bench Press (:02 ecc/:02 pause) 4-4-4-4   Incline Dumbbell Fly 10-8-6-15   Dumbbell Pullover 10-8-6-15   Dumbbell Row 10-8-6-15   15-12-9 No rest between exercises. EZ-Bar Front Raise Leaning French Press EZ-Bar Curl (alternate rounds with a partner) ________________________   Sleds For time: 360yd Sled Push Shuttle 135/90 ________________________   FitEssentials Superset

CrossFit 3 rounds with a partner for time: 200m Run (together) 30 Thruster 95/65 40 Burpee Over the Bar 50 Kettlebell Swing 53/35 _______________________   Competitor No measure: 1 Mile Run   For load: Every 1:00 for 10:00 2 Power Snatch (blocks bk) + 2 Overhead Squat (add 10lbs/5lbs each set)   Snatch 70% 2×3

CrossFit 3 rounds no measure: 5 Deficit Handstand Push-up 7 Strict Toes to Bar :30 Side Plank (each side)   AMRAP 15:00 15 Bar Dip 15 Pull-up 60 Double under ____________________   Competitor 5 rounds no measure: 500m Row 400m Run   Pullover 5×12 (keep rest short. constant load)   Chest Press 5×12 (keep rest