September 2020

Upper Body For load:Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) For load:Dumbbell Incline Press 6×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8(alternate sets with a partner) For load:Chest Press 6×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8(alternate sets with a partner) 15-12-10-8Triceps ExtensionBiceps Curl (alternate sets with a partner)________________________________ Sleds3 rounds:20yd Sled […]

CrossFit 4 rounds for load:3 Eccentric Chin-up (:08 ecc)8 Gorilla Row (alternate rounds with a partner) “Jerry”For time:1 Mile Run 2k Row 1 Mile Run____________________________________ Competitor For time: 6 Ring Muscle-up 18 GHD Sit-up 6 Ring Muscle-up 18 GHD Sit-up 6 Ring Muscle-up 18 GHD Sit-up 6 Ring Muscle-up5 rounds for load: (constant load) 12

CrossFit For load: Blokz Bench Press 8-5-3-3-3(make consistent increases) 3 rounds for time:7 Power Snatch 95/65 14 Overhead Squat 21 Hang Power Clean 28 Shoulder to OverheadFinisher Manual Hamstring Curl 2×15_________________________________ Competitor No measure:1 Mile RunBack Squat 60% 1×565% 1×5 70% 1×5 80% 1×5AMRAP 10:0030 Snatch 75/4530 Snatch 135/7530 Snatch 165/100Snatch 210/120(snatch any style)_____________________________ Weightlifting

GYM CLOSED Today____________________________ CrossFit & Competitor For time:50 Flutter Kick (each leg)20 Push-up10 Strict Pull-up (sub with bent row if no pull up bar available)50 Superman50 Sit-up20 Diamond Push-up10 Strict Pull-up50 Jumping Jack50 Leg Lever20 Hindu Push-up10 Strict Pull-up 50 Air Squat 50 Sit-up20 Wide Grip Push-up10 Strict Pull-up50 Lunge (25 each leg)50 Toe Touch

Upper Body 4 rounds:No rest between exercises.8-12 Chest Press 8-12 Pec Deck 8-12 Seated Dip 8-12 Plate Raise (alternate rounds with a partner) 4 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Pullover 8-12 Seated Row 8-12 Standing Shrug (alternate rounds with a partner)3 rounds:EZ Bar Triceps 21’s (alternate rounds with a partner) EZ Bar Biceps

CrossFit For load: Deadlift 8-5-3-3-3(make consistent increases) 9-15-21Weighted Sit-up 25lbsV-up AMRAP 10:00 10 Box Step Over 24/20 20 Alt-Arm Dumbbell Snatch 50/35:30 L-Sit Hold__________________________________ Competitor For load:Every 1:00 for 10:001 Push Press + 1 Pause Jerk (:02 dip) + 1 Jerk (add 10lbs/5lbs each set)For time: 1000m Row 30 Deadlift 275/185 3 rounds for load:

Upper Body 15-12-9 Pec Deck Wide Chest Triceps Pushdown (alternate rounds with a partner) 15-12-9Rear Delt Fly Seated Row Biceps Curl(alternate rounds with a partner) 15-12-9 Lateral Raise Shoulder Press Standing Shrug(alternate rounds with a partner) 15-12-9 Supinated Pulldown Pullover Seated Dip(alternate rounds with a partner) 3 rounds:30 Gripper 30 Band Pull Apart__________________________________ Sleds3 rounds:

CrossFit 4 rounds for load:3 Eccentric Chin-up (:08 ecc)10 Gorilla Row (alternate rounds with a partner) 3 rounds: 400m Run 9 Handstand Push-up 15 Toes to Bar 21 Kettlebell Swing 53/35___________________________________ Competitor For time: 400m Run 9(Clean + Hang Clean + Thruster) 115/75400m Run 7(Clean + Hang Clean + Thruster) 135/95400m Run 5(Clean + Hang

CrossFit For load: Overhead Squat 5-5-5-5(make consistent increases) For time:70-50-30Calorie Row Double underAir Squat FinisherManual Hamstring Curl 15-12-9_________________________________ Competitor 5 rounds for load: (constant load) 10 Blokz Bench Press10 Gorilla Row (alternate rounds with a partner) For time: 5 Ring Muscle-up 15 GHD Sit-up 5 Ring Muscle-up 15 GHD Sit-up 5 Ring Muscle-up 15 GHD

CrossFit For load: Blokz Bench Press 8-8-5-5-5(make consistent increases) For time: 50 Pull-up 25 Burpee to a plate 50 Wall Ball Shot 20/1425 Burpee to a plate 50 Kettlebell High Pull 70/53 Finisher100 Overhead Band Triceps Extension_______________________________ Competitor 3 rounds no measure:20 Calorie Ski Erg 20 Calorie Assault Bike 20 Calorie Row Back Squat 60%