December 2020

CrossFit For load:Tempo Gorilla Row (:04 ecc) 12(L) 10(M) 8(MH) 6(H) AMRAP 12:00250m Row 25 Bench Press 95/65250m Row 20 Bench Press 115/85250m Row 15 Bench Press 135/95250m Row 10 Bench Press 155/105250m Row 5 Bench Press 185/125(if you complete, start back at the top)________________________________________ Competitor No measure:Accumulate 5k (split between: Run, Row and Ski) […]

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 6(M) 6(H) 3 rounds for time:30 Wall Ball Shot 20/1415 Toes to Bar 30 Dumbbell Snatch 50/3515 Back Extension____________________________________ Competitor Front Squat Build to a heavy set of 1 3 rounds for total reps:3:00 to complete.500/400m Row AMRAP Snatch at 70%(rest 2:00 between rounds) 5 rounds

CrossFit For load: Weighted Dip 8(0) 5(L) 3(M) 3(MH) 3(H) 5 rounds for time:200m Run 15 Pull-up 30 Double Under 15 Push-up(rest 1:00 between rounds)_______________________________ Competitor At a moderate load: Push Press 2×7, 2×5, 2×3 At a moderate load: Weighted Chin-up 2×7, 2×5, 2×3 With a partner for time:200m Farmers Carry 100/70200m Front Rack Carry

Upper Body 10-12-14-16 (decreasing load) Chest Press Seated Row (alternate rounds with a partner) 10-12-14-16 (decreasing load) Shoulder Press Upright Row (alternate rounds with a partner)10-12-14-16 (decreasing load) Seated Dip Front Pulldown (alternate rounds with a partner)10-12-14-16 (decreasing load) Pec Deck Rear Delt Fly (alternate rounds with a partner)10-12-14-16 (decreasing load) Biceps Curl Triceps Extension

CrossFit For load: 8-7-6-5-4-3-2-1Power Clean Bent Row Front Squat Shoulder to Overhead(rest 1:00 between rounds) (don’t set the bar down until entire round is complete)______________________________________ Competitor For load:Every 2:00 For 6:001 Clean & Jerk(make consistent increases) AMRAP 20:0016/12 Calorie Assault Bike12 DB Snatch 50/358 Toes to Bar3 rounds for total time:Max L-Sit Hold(rest 1:00 between

Upper Body 3 rounds:No rest between exercises.4-6 Weighted Chin-up 8-12 Pullover 4-6 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.4-6 Standing Shoulder Press 8-12 Seated Row 4-6 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 4 rounds: 3 Tempo Chin-up (:06 ecc)8 Cross Bench Dumbbell Pullover (alternate rounds with a partner) For time: 21-15-9 Hand Stand Push-up Calorie Row Ring Dip Calorie Row Push-up Calorie Row___________________________________ Competitor3 rounds:400m Run300m Ski20 GHD Sit-up Skill20 Beat Swing15 Scapular Circle10 Butterfly Pull-up5 Butterfly Chest to Bar AMRAP 6:0010 Thruster 95/6510 C2B Pull-up10