June 2020

CrossFit For load:Standing Press 8-6-4-2(make consistent increases) 5 rounds for time:7 Pull-up7 Thruster 75/55 7 Burpee_______________________________ CompetitorSnatch Build to a heavy set of 3 (T&G)90% of heavy set: 3×2 (T&G) Back Squat 60% 1×665% 1×670% 1×6 “Christine”3 rounds for time:500m Row12 Bodyweight Deadlifts21 Box Jumps 24/20_____________________________ Weightlifting At a moderate load:Muscle Snatch 3-3-2-2-2(make consistent increases)Snatch […]

Upper Body 9-12-15 (decreasing load)Chest Press Seated Row (alternate rounds with a partner) 9-12-15 (decreasing load)Incline PressFront Pulldown (alternate rounds with a partner)9-12-15 (decreasing load)Seated Dip Upright Row (alternate rounds with a partner)9-12-15 (decreasing load)Pec Deck Rear Delt Fly (alternate rounds with a partner) 9-12-15 (decreasing load)Triceps Extension Biceps Curl (alternate rounds with a partner)___________________________________

Home Workout 3 rounds for time:30yd Bear Crawl 50 Bicycle Crunches 30yd Duck Walk 50 Flutter Kicks 30yd Crab Walk 50 Russian Twist 30yd Walking Lunge 50 Superman___________________________ CrossFit For load:Bench Press 8-6-4-2(make consistent increases) The Chief5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat (rest 1:00 between AMRAP’s)___________________________ Competitor Thruster Build

Home Workout For time: 50 Jumping Jack50 Tuck Jump 50 Push-up 50 Sit-up 50 Air Squat 50 Sit-up 50 Air Squat 50 Sit-up 50 Push-up 50 Tuck Jump 50 Jumping Jack_______________________________ Upper Body Bench Press 8-5-3-3-3(make consistent increases)Weighted Chin-up 3-3-2-2-2(make consistent increases) 3 rounds:No rest between exercises.8-12 Flex Leverage Chest Press8-12 Seated Dip (alternate rounds

Home Workout 8 rounds:100m Jog 100m Sprint 100m Walk____________________ CrossFit For load:Seated Row 6-6-6-6(make consistent increases) 2 rounds for time:20 Thruster 75/55 30 Burpee40 Russian KBS 53/3550 Sit-up_____________________ Competitor AMRAP 9:005 Burpee7 GHD Sit-up9 Kettlebell Swing 53/35 Power Clean Build to a heavy set of 3 (T&G)85% of heavy set: 3×3 (T&G) 3 rounds for

Home Workout AMRAP 15:003-6-9-12-15..continue increasing by 3’sMountain Climber Bicycle Crunch Pike Push-up Russian Twist________________________________ CrossFit At a moderate load:Bulgarian Split Squat 8-8-8-8 (each leg) (make consistent increases) 4 rounds for time: (slowest is score)500m Row (rest 3:00 between rounds)________________________________ Competitor For load & reps:Every 1:00 for 10:00Odd min: 5 Weighted Pull-up Even min: Bar Muscle-up(choose