January 2020

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” (Dogg Crapp)Choose a weight that allows 8-12 reps.Set 1: Do as many controlled reps as possible.Rest: 15 Deep BreathsSet 2: Same weight. As many controlled reps as possible.Rest: 15 Deep Breaths Set 3: Same weight. […]

CrossFit 3 rounds: :45 Side Plank Lt :15 Rest :45 Side Plank Rt :15 Rest :45 Forearm Plank :15 Rest AMRAP 7:00 7 Thruster 95/65 21 Double Under____________________________ Competitor No measure: 2k Row Clean from blocks (BK) 70% 1×3 75% 1×3 80% 1×3 Clean 70% 1×2 75% 1×2 80% 1×2 AMRAP 7:00 7 Thruster 95/65

CrossFit For Load:Bench Press 6-4-2-2-2 3 rounds for time:20 Pull-up400m Run20 Handstand Push-up (rest 1:00 between rounds) ____________________________ Competitor At a moderate load:Pause Jerk (:02 in dip) 3-3-2-2-2(make consistent increases) For time:7 Ring Muscle-up 21 GHD Sit-up7 Ring Muscle-up 21 GHD Sit-up7 Ring Muscle-up 3 rounds for time:15 Chest to Bar Pull-up400m Run15 Strict Handstand

CrossFit For Load: Power Clean 5×5 4 rounds for total reps: 1:00 Russian Kettlebell Swing 70/53 1:00 Ball Slam 20/14 1:00 Box Jump 24/20 1:00 Rest_______________________________________ Competitor Snatch 75% 1×3 80% 2×2 85% 3×1 Snatch Pull 100% 3×3 Back Squat 60% 1×8 65% 1×8 70% 1×8 3 rounds for total reps: 1:00 Wall Ball Shot

7:00a Competitor7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit __________________________________ Upper Body 3 rounds: No rest between exercises: 10 Dumbell Incline Press 10 Pec Deck 10 Decline Press (alternate rounds with a partner) 3 rounds: No rest between exercises: 10 Front Pulldown 10 Pullover 10 Low Row (alternate rounds with a partner)

CrossFit & Competitor Barbell Cycling Clean & Jerk “Karen Meets Grace” 5 rounds for time: 30 Wall Ball Shots 20/14 6 Clean & Jerk 135/95 “One of the secrets of life is to keep our intellectual curiosity acute.” ~William Lyon Phelps

Upper Body 4 rounds:No rest between exercises:6 Chest Press 10 Wide Chest (alternate rounds with a partner) 4 rounds:No rest between exercises:6 Seated Row 10 Cable Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises:6 Tempo Seated Dip (:04 ecc)10 Flex Triceps Extension (alternate rounds with a partner) 3 rounds:No rest between