October 2020

CrossFit 4 rounds for load: (constant load) 12 Dumbbell Pullover8 Bent Barbell Row (alternate rounds with a partner)2 rounds for time: 80yd Farmers Walk 70/5360 Kettlebell Swing 53/3540 Burpee__________________________________Competitor Power Clean (T&G) Build to a heavy set of 5For time:150 Double underDeadlift (T&G)Build to a heavy set of 10For time:150 Double under 4 rounds for […]

CrossFit For load:Back Squat 8-8-8-8(make consistent increases) 3 rounds for time:500m Row 50 Double under 400m Run 40 Sit-up______________________________ Competitor No measure:2k Row 2 rounds: 12 Dumbbell Lateral Raise 12 Dumbbell Front Raise 12 Rear Delt Fly 12 Tube External Rotation 12 Supine Scaption For load: (constant load) Every 1:00 for 10:00Odd min: 3 Weighted

CrossFit 4 rounds for load: 10 Dumbbell Fly 10 Dumbbell Bench Press (make consistent increases) “Cindy”AMRAP 20:005 Pull-up 10 Push-up 15 Air Squat_____________________________ Competitor For load: Every 1:00 for 10:001 Power Snatch + 1 Hang Snatch + 1 Snatch (make consistent increases) Back Squat 60% 1×865% 1×570% 1×375% 1×185% 1×3 4 rounds for time:80yd Sled

Upper Body3 rounds:No rest between exercises.12 Dumbbell Incline Press 8 Tempo Pec Deck (:04 ecc) 12 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.12 Front Pulldown 8 Tempo Rear Delt Fly (:04 ecc)12 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.12 Shoulder Press 8 Tempo Pullover (:04

CrossFit For load: Power Clean 5-5-3-3-3(make consistent increases) “20 Minutes of fun”For load: (constant load) Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6 Push Press6 Front Squat(don’t set the bar down until round complete)_______________________________________________ Competitor For load:Rebounding Push Press 5-5-5-5-5*follow each set with 1 rope climb. 3 rounds for time: 20/15 Calorie

Upper Body For load: (constant load) Chest Press 3×20 (alternate sets with a partner) For load: (constant load) Front Pulldown 3×20 (alternate sets with a partner) For load: (constant load) Seated Dip 3×20 (alternate sets with a partner) For load: (constant load) Seated Row 3×20 (alternate sets with a partner) For load: (constant load) Triceps

CrossFit 4 rounds for load: (constant load) 10 Dumbbell Pullover10 Bent Barbell Row (alternate rounds with a partner)3 rounds for total reps:2:00 to complete:20/15 Calorie Assault BikeMax Strict Pull-up (rest 2:00 between rounds) 3 rounds for total reps:2:00 to complete:200m Run Max Push-up (rest 2:00 between rounds) 3 rounds for total reps:2:00 to complete:20/15 Calorie

CrossFit For load:Overhead Squat 5-3-3-1-1-1(make consistent increases) For total time: 3 rounds:9 Clean & Jerk 95/659 Burpee Over the Bar 2 rounds: 15 Hang Cluster 95/65 15 Box Jump 24/20 1 round: 21 Thruster 95/65 21 Bupree Box Jump Over 24/20____________________________________ Competitor No measure:1.5k Row 2 rounds: 12 Dumbbell Lateral Raise 12 Dumbbell Front Raise

CrossFit 4 rounds for load: 12 Dumbbell Fly 8 Dumbbell Bench Press (make consistent increases)AMRAP 20:00:30 L-Sit Hold 3 Rope Climb 15 Ring Push-up 3 DBall Over the Shoulder 150/80 30 Double Under____________________________________ Competitor 7 rounds for load: (constant load)1:00 to complete:10/7 Assault Bike 3 Power Snatch (T&G)(rest 1:00 between rounds) Back Squat 60% 1×865%

Upper Body 3 rounds: No rest between exercises.8-12 Pullover 8-12 Chest Press 8-12 Rear Delt Fly 8-12 Pec Deck (alternate rounds with a partner) 3 rounds: No rest between exercises.8-12 Supinated Pulldown 8-12 Seated Dip 8-12 Biceps Curl 8-12 Triceps Pushdown (alternate rounds with a partner) 3 rounds: No rest between exercises.8-12 Seated Row 8-12