October 2020

CrossFit For load: Power Clean 5-5-5-5(make consistent increases) 2 rounds for time: 50 Kettlebell Deadlift 70/5310 Burpee 50 Sit-up 10 Burpee 50′ Plate Overhead Walking Lunge 45/25 10 Burpee 50 Double Under 10 Burpee______________________________ Competitor For time: 40′ Hand Walk 20 Shoulder to Overhead 185/12540 Bar Facing Burpee For time: 500m Row 5 Rope Climb […]

Upper Body 3 rounds:12 Chest Press 8 Tempo Pec Deck (:04 ecc) (alternate rounds with a partner)3 rounds:12 Supinated Pulldown 8 Tempo Biceps Curl (:04 ecc) (alternate rounds with a partner) 3 rounds:12 Shoulder Press8 Tempo Lateral Raise (:04 ecc) (alternate rounds with a partner) 3 rounds:12 Seated Row 8 Tempo Rear Delt Fly (:04

CrossFit 4 rounds for load: (constant load) 8 Dumbbell Pullover12 Bent Barbell Row (alternate rounds with a partner) For time:40 Wall Ball30 Pull-up20 Handstand Push-up 30 Wall Ball20 Pull-up10 Handstand Push-up 20 Wall Ball10 Pull-up5 Handstand Push-up____________________________________ Competitor AMRAP 7:0010 Clean 135/958 Clean 155/1056 Clean 175/1154 Clean 195/125Max Clean 225/155 3 rounds for total calories:2:00

CrossFit For load: Overhead Squat 5-5-3-3-3(make consistent increases) 3 rounds for time. (with a partner) 200m Farmer Walk 53/35 (together) 30 Over the Box Jump 24/20 (share anyhow) 50 Russian Kettlebell Swing 70/44 (share anyhow)200m Run (together)_________________________________ Competitor No measure:1k Row 2 rounds: 12 Dumbbell Lateral Raise 12 Dumbbell Front Raise 12 Rear Delt Fly

CrossFit For load: Blokz Bench Press 8-5-3-1-1-1(make consistent increases) “Demetrius”For time:20-16-12-8-4Bench Press 155/105Calorie Row______________________________ Competitor Back Squat 60% 1×565% 1×570% 1×380% 1×185% 1×5 Power Snatch (T&G) Build to a heavy set of 5 For time: 15 Power Snatch 135/95100 Double under 50 GHD Sit-up 100 Double under 15 Power Snatch_______________________________ Weightlifting At a moderate load:

Upper Body 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover 8-12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Dumbbell Lateral Raise 8-12 Plate Front Raise 8-12 Cable Face Pull (alternate rounds with

For load: Deadlift 8-5-3-1-1-1(make consistent increases)2 rounds for time: 2 Rope Climb3 DBall Over the Shoulder 150/8020 Toes to Bar 30 Double Under 20 Dumbbell Power Clean 50/35 30 Steps Walking lunge 20 Alt Arm Dumbbell Snatch 50/3530 Double Under 20 Burpee 30 Air Squat 20 Kettlebell Swing 53/3530 Double Unders_____________________________________Competitor 7 rounds for load:1:00