December 2020

CrossFit For load:Blokz Bench 15(L) 12(M) 10(MH) 8(H) For time: 400m Run 75 Kettlebell Swing 53/35 800m Run 75 Kettlebell Swing 400m Run__________________________ Competitor 5 rounds for time:2 rounds of “Cindy”1 round of “DT” For Time:800yd Sled Push 135/90 *”Cindy”5 Pull-ups10 Push-ups15 Air Squats *”DT”12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Shoulder to OH 155/105__________________________ […]

Upper Body “JT”For time: 21-15-9 Handstand Push-up Ring Dip Push-up___________________________ Sleds3 rounds:40yd Sled PULL 135/9040yd Sled PUSH 135/90(alternate rounds with a partner) 3 rounds:40yd Backwards Sled Drag 135/9040yd Sled PULL 135/90(alternate rounds with a partner) 3 rounds: (Speed)80yd Sled Push Shuttle 70/45(alternate rounds with a partner)________________________ Weightlifting At a constant load:Every 1:00 for 10:001 Snatch

CrossFit “Fran”For time:21-15-9Thruster 95/65Pull-up___________________ Competitor 3 rounds for time: 50 Double Under (unbroken)5 Clean & Jerks (80%)(rest 1:00 between rounds) “Fran”For time:21-15-9Thruster 95/65Pull-up Until failure::30 Plank:30 Rest1:00 Plank:30 Rest1:30 Plank:30 Rest2:00 Plank:30 Restetc…___________________Strength & Hypertrophy Cycle 4 / Week 3Bent Barbell Row 8(L) 6(M) 2(MH) 6(H) Weighted Chin-up 3(0) 3(L) 3(M) 1(MH) 3(H) Seated Row

Upper Body 3 rounds:No rest between exercises.8-10 Weighted Chin-up 8-12 Pullover 8-10 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8-10 Standing Shoulder Press 8-12 Seated Row 8-10 Weighted Dip (alternate rounds with a partner) 3 rounds:Biceps 21’s (bottom half, top half, full)(alternate rounds with a partner) 3 rounds:Triceps 21’s (french press,

CrossFit 5 rounds:10 Push-up:45 Plank Hold 10 Sit-up 15 Push-up 1:00 Plank Hold 15 Sit-up200m Run________________________ Competitor “Partner Jerry”For time:2 x 800m Run (each)2 x 1000m Row (each)2 x 800m Run (each) Skill2 rounds:10 Box Ring Turnover10 Jumping Ring Turnover10 Muscle Downs (:05 ecc) AMRAP 10:0050 Bar Facing Burpee30 OH Squat 115/8510 Ring Muscle-up_________________________ Weightlifting

CrossFit For time:100m Walking Lunge800m Run 100m Walking lunge____________________________ Competitor 5 rounds for time:21/15 Calorie Assault Bike3 Snatch (80%)(rest 1:00 between rounds) For time:20 Dball Over Shoulder 150/10040 Single-Arm Devil Press 50/3560 Toes to Bar(alternate arms on Devil Press) 3 rounds for time: (slowest is score)90′ Handstand Walk(rest 2:00 between rounds)___________________________ Weightlifting Jerk 70% 1×375%

CrossFit AMRAP 7:003 Burpee15 Jumping Jack (rest 3:00) AMRAP 7:003 Wall Walk15 Sit-up____________________ Competitor For load:Push-Press 1-1-1-1-1(make consistent increases) For load:Weighted Chin-up 1-1-1-1-1(make consistent increases) 2 rounds:20yd Dball Carry 150/12020yd Backwards Sled Drag 135/9040yd Dball Carry 120/10040yd Backwards Sled Drag 135/9080yd Dball Carry 100/8080yd Backwards Sled Drag 135/90(200m recovery jog between rounds) For time:5-10-15-20-25Handstand Push-upBox

Upper Body “PT Pyramid”For time:1-2-3-4-5-6-5-4-3-2-11x Strict Pull-up 2x Push-up 3x Sit-up Total Reps:36 Strict Pull-up72 Push-up 108 Sit-up______________________________ Sleds6 rounds:40yd Sled Push 135/9080yd Shuttle Run 40yd Sled Push (alternate rounds with a partner)_____________________________ Weightlifting At a constant load:Every 1:00 for 10:001 Snatch at 80%(if you miss decrease by 5%) For load:Every 1:00 for 10:001 CleanJerk

CrossFit 8 rounds:100m Jog 100m Sprint 100m Walk_______________________ Competitor For time: 500m Ski Erg20 Clean & Jerk (70%)500m Ski Erg For load:Deadlift 10-10-10(touch and go) AMRAP0:00 – 5:0010 Toes to Bar15 Overhead Squat 95/655:00 – 10:0010 Toes to Bar10 Overhead Squat 135/9510:00 – 15:0010 Toes to Bar5 Overhead Squat 185/125_______________________ Strength & Hypertrophy Cycle 4

Upper Body 3 rounds:No rest between exercises.6-8 Weighted Chin-up 8-12 Pullover 6-8 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.6-8 Standing Shoulder Press 8-12 Seated Row 6-8 Weighted Dip (alternate rounds with a partner) 3 rounds:Biceps 21’s (bottom half, top half, full)(alternate rounds with a partner) 3 rounds:Triceps 21’s (french press,