Archives for 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)

Complete as quickly as possible in good form:
50 Standing Shrug
40 Shoulder Press
30 Lateral Raise
(us a weight that allows 12 reps when fresh)

3 rounds:
No rest between exercises.
8-12 EZ-Bar Curl
8-12 Triceps Extension
8-12 Preacher Curl
(alternate rounds with a partner)
_____________________________________

Weightlifting
Snatch from blocks
Build to a heavy set of 2

CleanJerk
Build to a heavy set of 1

Pause Back Squat :02 in bottom
75% 3×3

3 rounds:
:20 Banded Sorenson Hold
:40 Rest

“Trying to determine what is going on in the world by reading newspapers is like trying to tell the time by watching the second hand of a clock.”
~Ben Hecht

CrossFit
For load:
Snatch 1-1-1-1-1
(make consistent increases)

For time:
42-30-18
Wall Ball Shot 20/14
Kettlebell Swing 53/35
____________________________________

Competitor
For time:
20 Power Clean 135/95
20 Front Squat 135/95
20 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:
42-30-18
Wall Ball Shot 20/14
Kettlebell Swing 53/35

“It takes less time to do a thing right, than it does to explain why you did it wrong.”
~Henry Wadsworth Longfellow

Upper Body
12-10-8-6
No rest between exercises.
Bench Press
Dumbbell Fly
(alternate rounds with a partner)

12-10-8-6
No rest between exercises.
Seated Row
Band Pull Apart
(alternate rounds with a partner)

12-10-8-6
No rest between exercises.
Standing Shoulder Press
Upright Row
(alternate rounds with a partner)

12-10-8-6
No rest between exercises.
Weighted Dip
Dumbbell Pullover
(alternate rounds with a partner)
_____________________________________

Sleds
8 rounds:
30yd Sled Push 135/90
60yd Shuttle Run
30yd Sled Push
10 Russian Kettlebell Swing 70/53
(alternate rounds with a partner)
____________________________________

Weightlifting
Power Snatch
70% 2×3
80% 3×2

Push Press
70% 1×3
75% 1×3
80% 2×3

Romanian Deadlift
4×6 -choose weight-

Weighted Dip 3-3-3-3-3
(make consistent increases)

Lateral Raise 15-12-10-8
(make consistent increases)

“Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace.” ~Victor Hugo

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 Bar
30 Box Jump 24/20
(alternate rounds with partner)
___________________________________

Weightlifting
Clean
70% 1×3
75% 2×2
80% 5×1

Clean Pull
100% 3×3

Front Squat
70% 1×3
75% 1×3
80% 2×3

4 rounds:
10 Seated Row
15 Band Pull Apart
(alternate rounds with a partner)

4 rounds:
:20 Weighted Plank Hold
:40 Rest

“I tell everyone in the world that I have always been the best father I could be and that I was the worst husband. Wooo!”
~Ric Flair

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)

For time:
21 Cal Ski Erg
7 DBall Over the Shoulder 150/100
15 Cal Ski Erg
5 DBall Over the Shoulder
9 Cal Ski Erg
3 DBall Over the Shoulder
________________________________

Weightlifting
Jerk
70% 1×3
75% 1×3
80% 1×1
85% 3×1

Power Clean
70% 1×3
75% 1×3
80% 3×2

Press in Split 3-3-3-3-3
(make consistent increases)

Close Grip Bench Press 3-3-3-3-3
(make consistent increases)

Triceps Extension 12-10-8-6
(make consistent increases)

“Happiness lies first of all in health.”
~George William Curtis

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 Row
(rest :30)
150m Row
(rest 1:00)
____________________________

Weightlifting
Snatch
70% 1×3
75% 1×3
80% 3×2

Snatch Pull
90% 4×4

Back Squat
70% 1×3
75% 1×3
80% 2×3

Barbell Sit-up 10-10-10

“Every person takes the limits of their own field of vision for the limits of the world.”
~Arthur Schopenhauer

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 partner)

3 rounds:
No rest between exercises.
15 Pec Deck
15 Lateral Raise
15 Rear Delt Fly
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Overhead Triceps Extension
8-12 EZ Bar Curl
8-12 Triceps Pushdown
8-12 Preacher Curl
(alternate rounds with a partner)
_____________________________________

Weightlifting
Snatch from blocks (AK)
Build to a heavy set of 3

CleanJerk
Build to a heavy set of 2

Pause Back Squat :02 in bottom
75% 3×3

4 rounds:
:20 Sorenson Hold
:40 Rest

“Go to Heaven for the climate, Hell for the company.”
~Mark Twain

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:
12 Dumbbell Power Clean 50/35
15 GHD Sit-up
18 Steps Dumbbell Overhead Walking Lunge 50/35

“The future rewards those who press on. I don’t have time to feel sorry for myself. I don’t have time to complain. I’m going to press on.”
~Barack Obama