November 2020

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 8(M) 8(H) 5 rounds for total reps:1:00 Commando 1:00 Calorie Row 1:00 Double Under 1:00 Rest_____________________________Competitor For load: Every 2:00 For 6:001 Snatch (make consistent increases)At a moderate load:Front Squats 6-6-6(make consistent increases)5 rounds for time:5 Deadlift 275/18510 Burpee Over the Bar________________________________Weightlifting Pause Jerk (:02 in […]

CrossFit For load: Weighted Dip 5(0) 5(L) 5(M) 5(MH) 5(H) AMRAP 15:00 15 Deadlift 115/8510 Toes to Bar 5 Shoulder to Overhead 115/85__________________________________________ Competitor 5 rounds for load:2 Push-Press2 Weighted Chin-up(rest 1:00 between rounds) 2 rounds:80yd Suitcase Carry (Left)40yd OH Carry (Left)80yd Suitcase Carry (Right)40yd OH Carry (Right) 3 rounds for total reps::30 Double Under1:00

Upper Body “Drop Sets”Chest Press “Drop Sets”Supinated Cable Pulldown“Drop Sets”Shoulder Press “Drop Sets”Cable Seated Row“Drop Sets”Seated Dip“Drop Sets”Upright Row Band Pull Apart 3×25“Drop Sets” Select a weight that allows 12-15 reps, fresh.Set 1: AMRAP (No rest) Set 2: Decrease weight by 20%. AMRAP (No rest) Set 3: Decrease weight by another 20%. AMRAP (no rest)

Holiday Hours9:00a-12:00p ___________________________ CrossFit For load:Every 1:00 for 10:002 Power Clean + 1 Thruster(make consistent increases) 4 rounds for time:30 Double Under 30 Wall Ball Shot 20/1430 Calorie Row__________________________ Competitor For load:Every 2:00 For 8:002 Clean & Jerk(make consistent increases) For time:30 DB Clean 50/3550 DB Walking Lunge 50/35 (single dumbbell) 70 Double Under30 DB

Holiday Hours:8:00a-10:00a Open Gym ____________________________________________ Upper Body Weighted Dip 6-5-4-3(make consistent increases) Weighted Chin-up 6-5-4-3(make consistent increases)Skull Crusher 10-8-6-15(make consistent increases. decrease on final set)Seated EZ Bar Curl 10-8-6-15(make consistent increases. decrease on final set)Overhead Cable Triceps Extesnion 10-12-14-16(decreasing load) Biceps Curl 10-12-14-16(decreasing load) Single-Arm Band Triceps Pushdown 3×25 Gripper 3×25______________________________________________ Sleds3 rounds:20yd Sled Push

CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)10 Cross Bench Dumbbell Pullover (alternate rounds with a partner) “The Dirty Donkey”10 rounds for time: 3 Handstand Push-up 5 Pull-up 7 Burpee 9 Kettlebell Swing 53/35 11 Sit-up____________________________________Competitor 8 rounds for calories::20 Row:10 Rest:20 Ski Erg:10 Rest Skill3 rounds:3 Tempo C2B Pull-up (:04 ecc)3 Pullover3 Glide Kip

CrossFit For load:Tempo Front Squat (:04 ecc) 2(L) 2(M) 2(MH) 2(H) 3 rounds for time: 800m Run 30 Steps Walking Lunge 10 Single-Arm Dumbbell Shoulder to Overhead 50/35 (each arm)___________________________________ Competitor For load:Every 2:00 For 8:002 Snatch(make consistent increases) For load:Front Squat 3-3-3-3-3-3(make consistent increases) For time: 15 Deadlift 135/9530 Handstand Push-up12 Deadlift 225/15530 Ring

CrossFit For load: Weighted Dip 8(L) 8(M) 8(MH) 8(H) “11.1”AMRAP 10:0030 Double Under 15 Power Snatch 75/55_______________________________ Competitor 5 rounds for load: 4 Push-Press4 Weighted Chin-up(1:00 Rest) For time:80yd DBall Carry 100/8080yd Sled Pull 135/9040yd Dball Carry 150/10040yd Sled Pull 225/135 AMRAP 15:00 200m Run3 Rope Climb200m Run15 Toes to Bar_________________________________ Weightlifting At a moderate

Upper Body “Drop Set”Chest Press“Drop Set”Supinated Cable Pulldown“Drop Set”Shoulder Press“Drop Set”Cable Seated Row“Drop Set”Seated Dip“Drop Set”Upright RowBand Pull Apart 3×25“Drop Sets” -Select a weight that allows 12-15 reps, fresh.Set 1: AMRAP (No rest) Set 2: Decrease weight by 20%. AMRAP (No rest) Set 3: Decrease weight by another 20%. AMRAP (No rest) Set 4: Decrease

CrossFit For load:Every 1:00 for 10:002 Power Clean + 2 Push Press(make consistent increases)With a partner for time: 200m Farmers Walk 70/53100 Push-up200m Farmers Walk 200 Sit-up 200m Farmers Walk 300 Air Squat 200m Farmers Walk___________________________________ Competitor For load: Every 2:00 For 10:003 Clean & Jerks(make consistent increases) For time:21-15-9Deadlift 225/155Thruster 95/65 For time:2 Mile