February 2020

CrossFit For Time: 5 rounds: 5 Pull-up 10 Push-up 15 Air Squat -then- 400m Run -then- 4 rounds: 5 Pull-up 10 Push-up 15 Air Squat -then- 400m Run -then- 3 rounds: 5 Pull-up 10 Push-up 15 Air Squat -then- 400m Run -then- 2 rounds: 5 Pull-up 10 Push-up 15 Air Squat -then- 400m Run -then- […]

CrossFit For Load: 1.5 Back Squat 4-4-4-4 (make consistent increases) AMRAP 8:00 6 Power Clean 135/95 24 Double Under___________________________________ Competitor For load: Power Clean (floating) 3-3-3-3-3 (make consistent increases) Tempo Back Squat (:04 ecc) 70% 1×3 75% 1×3 80% 3×1 For time: (record splits) 9-12-15-18-21-24Calorie Assault Bike Russian Kettlebell Swing 70/53 (200m recovery jog between

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 Chest Press 8-12 Pec Deck 8-12 Seated Dip 8-12 Triceps Extension (alternate rounds with a partner) 3 rounds: No rest between exercises. 8-12 Front Pulldown 8-12 Pullover 8-12 Seated Row 8-12 Standing

CrossFit For load:Snatch 3-3-3-3-3(make consistent increases)AMRAP 7:00Burpee to a 6″ reach __________________________ Competitor For load:Power Snatch (floating) 3-3-3-3-3(make consistent increases) AMRAP 15:0015 Front Squat 135/9530 Calorie Row 45 Double under “Rules are made for people who aren’t willing to make up their own.” ~Chuck Yeager

Upper Body 4 rounds: No rest between exercises. 8 Bench Press 12 Dumbbell Fly (alternate rounds with a partner) 4 rounds: No rest between exercises. 8 Seated Row 12 Band Pull Apart (alternate rounds with a partner) 4 rounds: No rest between exercises. 8 Standing Shoulder Press 12 Upright Row (alternate rounds with a partner)

CrossFit For time:20 Calorie Assault Air Runner 40 Pull-up 60 Thruster 75/5580 Calorie Row100 Double under ______________________________ Competitor For reps::30 Strict Pull-up :30 Rest :30 Hand Release Push-up :30 Rest :30 Toes to Bar :30 Rest :30 Burpee to a 6″ reach 3 rounds:3:00 to complete.30/20 Cal Assault BikeStrict Pull-up (match test set) (rest with

CrossFit “Diane” For time: 21-15-9 Deadlift 225/155 Handstand Push-up ____________________________ Competitor For load: Push Press (rebounding) 5-5-5-5-5 *follow each set with 1 rope climb. Back Squat 70% 1×2 75% 1×2 80% 1×2 85% 1×2 “Diane” For time: 21-15-9 Deadlift 225/155 Handstand Push-up ______________________________ Weightlifting Pause Jerk (:02 in split) 70% 2×3 75% 3×2 Pause Power

CrossFit & Competitor “Azalea” With a partner for time: 2 rounds: 2x 200m Run (each) 2x 400m Run (each) 4x 5 Burpee (each) 20 Kettlebell Swing 53/35 (each) ~then~ 2 rounds: 3x 20m Farmers Carry 50/35 (each) 4x 5 Single-Arm Dumbbell Snatch 50/35 (each) 2x 10 Wall Ball 20/14 (each)________________________________________________ Weightlifting Muscle Snatch + Power

CrossFit “The Other Total” For load:Power Clean 1-1-1 For load:Bench Press 1-1-1 For load:Overhead Squat 1-1-1____________________________ Competitor For time: 50-40-30-20-10Double Under (unbroken) For load:Overhead Squat 5-5-5-5-5(make consistent increases) AMRAP 6:00 6 Calorie Ski Erg 6 Deadlift 275/185 (rest 6:00)AMRAP 6:00 8 Calorie Row 8 Thruster 95/65 (rest 6:00) AMRAP 6:00 10 Calorie Assault Bike 10