January 2020

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 total reps: 3:00 Burpee to 6″ reach 3:00 Row for calories 2:00 Burpee to 6″ reach 2:00 Row for calories 1:00 Burpee to 6″ reach 1:00 Row for calories _________________________________________ Competitor […]

CrossFit For load: Power Clean 5×4 (constant load) For time: 50 Sit-up 25 Russia Kettlebell Swing 70/53 90′ Walking Lunge 40 Sit-up 20 Russia Kettlebell Swing 90′ Walking Lunge 30 Sit-up 15 Russia Kettlebell Swing 90′ Walking Lunge 20 Sit-up 10 Russia Kettlebell Swing 90′ Walking Lunge __________________________________ Competitor Snatch 70% 2×2 75% 1×1 80%

Upper Body 21-15-9 No rest between exercises. Chest Press Seated Row (alternate rounds with a partner) 21-15-9 No rest between exercises. Front Pulldown Seated Dip (alternate rounds with a partner) 21-15-9 No rest between exercises. Shoulder Press Upright Row (alternate rounds with a partner) 21-15-9 No rest between exercises. Pec Deck Rear Delt Fly (alternate

CrossFit For load: Overhead Squats 5×3 3 rounds for total reps: 5:00 AMRAP 5 Rope Climb 10 DBall Over the Shoulder 150/100 Max Reps Box Jump Over (rest 5:00 between AMRAP’s) ______________________________________ Competitor Power Snatch 70% 2×2 75% 2×2 80% 2×2 Front Squat 70% 2×3 75% 3×2 For total time: 3 rounds: 50 Double under

Upper Body “DC Sets” Pullover “DC Sets” Chest Press “DC Sets” Seated Row “DC Sets” Shoulder Press “DC Sets” EZ-Bar Curl “DC Sets” Flex Triceps Extension *”DC Sets” Choose a weight that allows 8-12 reps. Set 1: Do as many controlled reps as possible. Rest: 15 Deep Breaths Set 2: Same weight. As many controlled

CrossFit For time:800m Run-then-3 rounds:30 Alt Arm Dumbbell Snatch 50/3515 Burpee to Plate-then-800m Run___________________________________ Competitor No measure:30-20-10Calorie Ski ErgCalorie Assault Bike Calorie RowCalorie Air Runner Clean from blocks (BK)70% 1×275% 1×280% 1×285% 1×2Clean 75% 2×180% 2×185% 2×1 For time:50 Sit-up 50 Box Jump Burpee 24/20 50 Sit-up _________________________________Weightlifting Clean from blocks (BK)70% 1×275% 1×280% 1×285%

CrossFit “Demetrius” For time: 20-16-12-8-4 Bench Press 155/105 Calorie Row__________________________________ Competitor At a moderate load: Pause Jerk (:02 in dip) 2-2-2-2-2 (make consistent increases) For load: Pullover & Press 8-8-8-8 For time: 8 Ring Muscle-up 24 GHD Sit-up 8 Ring Muscle-up 24 GHD Sit-up 8 Ring Muscle-up 7 rounds for time: 7 Chest to Bar

CrossFit For load:Power Clean 5×3 AMRAP 20:0080 Double Under40 Air Squat20 Toes to Bar_____________________________________________ Competitor Snatch 75% 1×380% 1×385% 2×2 Snatch Pull100% 2×3110% 2×2 Back Squat 70% 3×6 AMRAP 12:0030 Single-Arm Dumbbell Snatch (alt arms) 50/3590′ Single-Arm Overhead Walking Lunge 50/3515 Burpee Over the Dumbbell _________________________________________________ Weightlifting Snatch 70% 2×275% 1×180% 2×1 85% 3×1 Snatch

7:00a Competitor 7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 6:00p Year End Party & Awards!!________________________________ Upper Body 3 rounds:No rest between exercises:8-12 Shoulder Press8-12 Upright Row8-12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises:8-12 Front Pulldown 8-12 Chest Press8-12 Pullover (alternate rounds with a partner) 3 rounds:No

CrossFit For Load: Overhead Squat 5×5 For time: 30 Deadlift 225/155 50 Burpee Over the Bar 70/60 Calorie Row_____________________________ Competitor No measure: 21-15-9 Calories on Assault Bike Calories on Air Runner For time: 30 Deadlift 225/155 50 Burpee Over the Bar 70/60 Calorie Row No measure: 9-15-21 Calories on Assault Bike Calories on Air Runner