January 2020

7:00a Competitor 7:00a Kettlebell 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit Weightlifting Meet at CrossFit Blade_______________________________________ Upper Body For load:Front Pulldown 8-8-8-8(alternate sets with a partner)For load:Wide Chest 8×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8-8(alternate sets with a partner) For load:Seated Dip 8×8(alternate sets with a partner) For load:Single-Arm Low Row 8-8-8-8(alternate sets […]

CrossFit & Competitor “Row, Nancy, Row” 5 rounds for time: 500m Row 15 Overhead Squat 95/65 “Happiness lies in the joy of achievement and the thrill of creative effort.” ~Franklin D. Roosevelt

Upper Body For load:Pullover & Press 8-8-6-6 “16’s”Chest Press “16’s”Front Pulldown “16’s”Shoulder Press “16’s”Seated Row “16’s”Seated Dip 4 rounds:No rest between exercises.8 EZ Bar Biceps Curl8 EZ Bar Sitting Biceps Curl (alternate rounds with a partner) “16’s“Choose the heaviest weight that allows 8 reps.Set 1: 8 rep max(:15 rest)Set 2: 2 reps same weight(:15 rest)Set

CrossFit With a partner for time:1000m Run 100 Burpee1000m Run 100 Burpee1000m Run _________________________Competitor 3 rounds no measure:25 Wall Ball Shot 20/1450 Double under For load:Every 1:00 for 10:001 Clean (increase 10lbs/5lbs each set) With a partner for time:1000m Run 100 Burpee1000m Run 100 Burpee1000m Run __________________________ Weightlifting Snatch 70% 3×1 Clean & Jerk 70%

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Strict Pull-up Even min: Strict Handstand Push-up (choose reps prior to start. unbroken) For time: 21-15-9 Deadlift 225/155 Toes to Bar _____________________________________ Competitor For load: Every 1:00 for 10:00 2 Pause Jerk (:02 in dip) (make consistent increases) For load: Pullover & Press 8-6-4-4 2

CrossFit For load: Power Clean 5×2 (constant load) AMRAP 8:00 4-8-12-16-20.. Box Jump Over 24/20 Lateral Ball Slam 20/14 __________________________________________________ Competitor For load: Every 1:00 for 10:00 1 Snatch (increase 10lbs/5lbs each set) Back Squat 75% 4×4 AMRAP 7:00 90′ Dumbbell Walking Lunge (1 dumbbell) 50/35 30 Single-Arm Dumbbell Snatch 50/35 10 Burpee Over the

7:00a Competitor 7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________________ Upper Body 10-12-14-16 (decreasing load) No rest between exercises.Shoulder PressSeated Row Seated Dip (alternate rounds with a partner) 10-12-14-16 (decreasing load) No rest between exercises.Front Pulldown Chest PressLow Row (alternate rounds with a partner) 10-12-14-16 (decreasing load) No rest between exercises.Lateral

CrossFit & Competitor 5 rounds for time: 400m Run 60 Double under 12 Thruster 95/62 “One can acquire everything in solitude except character.” ~Stendhal

Upper Body For load: Pullover & Press 8-8-8-8 “16’s” Chest Press “16’s” Front Pulldown “16’s” Shoulder Press “16’s” Seated Row “16’s” Seated Dip 4 rounds: No rest between exercises. 8 EZ Bar Biceps Curl 8 EZ Bar Sitting Biceps Curl (alternate rounds with a partner) “16’s” Choose the heaviest weight that allows 8 reps. Set

CrossFit AMRAP 30:00 (with a partner)50 Box Jump 24/2050 Toe to Bar 50 Wall Ball Shot 20/1450 Dumbbell Power Clean 50/35(partner holds plank while other works)________________________________________ Competitor No measure:75 Calorie Ski Erg75 Calorie Assault Bike 75 Calorie Row Clean 70% 2×275% 1×180% 2×185% 1×190% 2×1 AMRAP 15:0030 Box Jump 24/2020 Toe to Bar 30 Wall