February 2020

Upper Body Complete as quickly as possible in good form: 50 Wide Chest 40 Pec Deck 30 Seated Dip (us a weight that allows 12 reps when fresh) Complete as quickly as possible in good form: 50 Cable Wide Pulldown 40 Pullover 30 Cable Seated Row (us a weight that allows 12 reps when fresh) […]

CrossFit For load:Snatch 1-1-1-1-1(make consistent increases) For time:42-30-18Wall Ball Shot 20/14Kettlebell Swing 53/35____________________________________ Competitor For time:20 Power Clean 135/9520 Front Squat 135/9520 Shoulder to Overhead 135/95 2 rounds for time: (record time for each round)250m Row (rest 1:00)250m Row (rest :45)250m Row (rest :30)250m Row(rest :15) 250m Row (800m recover job between rounds) For time:42-30-18Wall

Upper Body 12-10-8-6No rest between exercises.Bench Press Dumbbell Fly (alternate rounds with a partner) 12-10-8-6No rest between exercises.Seated Row Band Pull Apart (alternate rounds with a partner) 12-10-8-6No rest between exercises.Standing Shoulder Press Upright Row (alternate rounds with a partner) 12-10-8-6No rest between exercises.Weighted Dip Dumbbell Pullover(alternate rounds with a partner)_____________________________________ Sleds8 rounds:30yd Sled Push

CrossFit & Competitor With a partner for time:2x 400m Run (each)-then-2 rounds (each)30 DB Walking Lunge 50/35 (one DB)30 DB Snatch 50/35(alternate rounds with partner) -then-2x 400m Run (each)-then-2 rounds (each)30 Toes to Bar30 Box Jump 24/20(alternate rounds with partner) ___________________________________ Weightlifting Clean70% 1×375% 2×280% 5×1 Clean Pull 100% 3×3 Front Squat 70% 1×375% 1×380%

CrossFit Push Jerk Build to a heavy set of 5 8 rounds for total reps: :20 Shoulder to Overhead 95/65 :10 Rest :20 Burpee Over the Bar :10 Rest____________________________ Competitor For load: Every 1:00 for 10:00 2 Back Squat (make consistent increases) For time: (cap6) 30 Snatch 135/95 30 Strict Handstand Push-up (snatch any style)

CrossFit For load: 1.5 Back Squat 3-3-3-3-3(make consistent increases) For time: 75 Double Under 35 Pull-up 15 Squat Clean 155/105 35 Pull-up 75 Double Under__________________________ Competitor For load: Overhead Squat 7-5-3 (make consistent increases) For time: 75 Double Under 35 Pull-up 15 Squat Clean 155/105 35 Pull-up 75 Double Under 5 rounds for time: 350m

7:00a Competitor 7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit _____________________________________ Upper Body 3 rounds: No rest between exercises. 8-12 Front pulldown 8-12 Chest Press 8-12 Low Row (alternate rounds with a partner) 3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12 Seated Row 8-12 Machine Dip (alternate rounds with a

CrossFit For load: Snatch 2-2-2-2-2 4 rounds for time: 12 Alt-Arm DB Snatch 50/35 15 Toes to Bar 18 Wall Ball 20/14__________________________________ Competitor For load: Power Snatch (t&g) 7-5-3 (make consistent increases) 4 rounds for time: 12 Alt-Arm Dumbbell Snatch 50/35 15 Toes to Bar 18 Wall Ball 20/14 (rest 3:00) 4 rounds for time:

Upper Body 4 rounds:No rest between exercises.6 Bench Press 10 Dumbbell Fly (alternate rounds with a partner) 4 rounds:No rest between exercises.6 Seated Row 10 Band Pull Apart (alternate rounds with a partner) 4 rounds:No rest between exercises.6 Standing Shoulder Press 10 Upright Row (alternate rounds with a partner) 4 rounds:No rest between exercises.6 Weighted

CrossFit With a partner for time: 50-40-30-20-10 Calorie Row Box Jump Over 24/20 Sit-up *follow each round with 200m Farmer Carry 70/53____________________________________________________ Competitor For load: Push Press (rebounding) 3-3-3-3-3 *follow each set with 1 rope climb. With a partner for time: 50-40-30-20-10 Calorie Row Box Jump Over 24/20 Sit-up *follow each round with 200m Farmer