2019

CrossFit Skill Rope Climb   For time in teams of 3: 800m Run 150/120 Calorie Row 600m Run 150 Russian KB Swings 70/53 400m Run 150 Box Jump Overs 24/20 200m Run (run as a team, share the rest of the work anyhow) _________________   Competitor 4 rounds not timed: 500m Row 400m Run 30 […]

CrossFit For load: Bench Press 6-4-2-2-2 *follow each set with 8-12 pullover   AMRAP 8:00 8 C2B Pull-up 16 Double Under 8 Thruster 95/65 16 Double Under __________________   Competitor 3 rounds no measure: 1:00 Push-up 1:00 Air Bike 1:00 Sit-up 1:00 Row 1:00 Air Squat 1:00 Rest   At a moderate load: Every 1:00

CrossFit Snatch Build to a heavy set of 3 85% of heavy set: 2×3   For time: 9-15-21 Burpee Over a Dumbbell Dumbbell Power Clean 50/35 ____________________   Competitor 3 rounds not timed: 500m Row  50 Double under   Snatch 70% 2×2 75% 1×1 80% 2×1   Back Squat 70% 2×2 75% 1×1 80% 1×1

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 (9a) 3 rounds: No rest between exercises. 10 Super Incline 6 Tempo Pec Deck (:04 eccentric) 10 Chest Press (alternate rounds with a partner)   3 rounds: No rest between exercises. 10 High Row

19.3 For time: (cap10) 200′ Single-Arm Overhead Walking Lunge 50/35 50 Box Step-up 24″20″ (single dumbbell) 50/35 50 Strict Handstand Push-up 200′ Hand Walk “Adversity has the effect of eliciting talents, which in prosperous circumstances would have lain dormant.” ~Horace

Upper Body (8a/9a/5p) For load: 1.5 Standing Shoulder Press 4-4-4-4   3 rounds: No rest between exercises. 12 Dumbbell Pullover 8 Weighted Dip (alternate rounds with a partner)   3 rounds: No rest between exercises. 12 Pec Deck 8 Chest Press (alternate rounds with a partner)   3 rounds: No rest between exercises. 12 Rowing

CrossFit 6 rounds for total reps: (burpees) AMRAP 3:00 250/200m Row 15 Kettlebell Swing 53/35 Max Burpee (rest 3:00 between AMRAP’s) _________________________   Competitor 6 rounds for total reps: (85% effort) AMRAP 3:00 250/200m Row 15 Kettlebell Swing 53/35 Max Burpee (rest 3:00 between AMRAP’s) _________________________   Weightlifting Block Clean (AK) 80% 1×2 85% 2×2

CrossFit For load: Bench Press 8-6-4-4 *follow each set with 8-12 supinated row   AMRAP 9:00 6 Handstand Push-up 12 Pull-up 18 Air Squat ____________________   Competitor Not timed: 400m Run 21 Burpee 400m Run 15 Burpee 400m Run 9 Burpee   At a moderate load: Rebounding Push Press 5-5-5-5-5 *follow each set with 3

CrossFit Clean & Jerk Build to a heavy set of 1 85% of heavy set: 2×1   5 rounds for time: 5 DBall Over the Shoulder 150/100 10 Box Jump 24/20 200m Run ________________________   Competitor At a moderate load: Every 1:00 for 10:00 1 Snatch Pull + 1 Snatch + 1 Overhead Squat (add

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 (9a) 9-12-15 (decreasing load) Shoulder Press Seated Row Seated Dip (alternate rounds with a partner)   9-12-15  High Row Chest Press Low Row (alternate rounds with a partner)   9-12-15 Pec Deck Lateral Raise