2020

CrossFit For load:Deadlift 8-8-5-5-5(make consistent increases) Core35 Weighted Sit-up 25lbs35 Toes to Bar For time:500m Row 21 Thruster 95/65400m Row 15 Thruster 300m Row 9 Thruster_________________________________ Competitor For time:9 Deadlift 315/205 12 Deadlift 275/185 15 Deadlift 225/155 AMRAP 14:0012 Dumbbell Box Step-up 50/35 (single db)16 Alt-Arm Dumbbell Snatch 50/35 20 Burpee Over Dumbbell24 Double Under […]

Upper Body 3 rounds:No rest between exercises.10 Dynabody Wide Grip Power Press 10 Dynabody Neutral Grip Power Press(alternate rounds with a partner)3 rounds:No rest between exercises.10 Cable Behind the Neck Pulldown 10 Cable Supinated Pulldown (alternate rounds with a partner) 3 rounds:No rest between exercises.10 Dumbbell Lateral Raise 10 Shoulder Press (alternate rounds with a

CrossFit 3 rounds for load:3 Eccentric Chin-up (:08 ecc)12 Gorilla Row (alternate rounds with a partner) 5 rounds for time:7 Power Clean 135/9514 Wall Ball Shot 20/14 Finisher 100 Band Pull Apart____________________________ Competitor 5 rounds for load: (constant load)3 Hang Clean + 3 Jerk + 3 Front Squat (unbroken)*follow each round with a 200m recovery

CrossFit For load: Front Squat 2-2-2-2-2(make consistent increases) AMRAP 14:0012 Dumbbell Box Step-up 50/35 (single db)16 Alt-Arm Dumbbell Snatch 50/35 20 Burpee Over Dumbbell24 Double Under(6 step-up each leg. 8 dumbbell snatch each arm) FinisherManual Leg Curl 2×12_____________________________ Competitor 5 rounds for load: (constant load) 8 Blokz Bench Press8 Gorilla Row (alternate rounds with a

CrossFit For load: Blokz Bench Press 8-8-8-8(make consistent increases) 5 rounds for total reps:3:00 to complete.200m Run 15 Russian Kettlebell Swing 70/53Max Rep Strict Press 95/65 (rest 1:00 between rounds) Finisher100 Band Triceps Pushdown________________________________ Competitor Snatch (T&G) Build to a heavy set of 5 AMRAP 3:00 Snatch (any style) at 80% of heavy set. Back

Upper Body 3 rounds:No rest between exercises.8 Tempo Chest Press (:04 ecc) 8 Tempo Front Pulldown (:04 ecc) (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Tempo Incline Press (:04 ecc) 8 Tempo Sested Row (:04 ecc) (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Tempo Seated Dip (:04 ecc) 8

CrossFit For load:Deadlift 8-8-8-8(make consistent increases) 3 rounds for time:500m Row 400m Run50 Double under__________________________ Competitor 3 rounds for time:500m Row 400m Run50 Double under Clean 70% 1×375% 2×280% 3×13 rounds:10 Leg Extesnion 15 Leg Press10 Leg Curl (alternate rounds with a partner)__________________________ Strength & HypertrophyDeadlift 55% 3×8 Pullover 3×8 (constant load)Single-Arm Front Pulldown 3×8

Upper Body 10-12-14-16 (decreasing load)Chest PressPec Deck Triceps Push Down (alternate rounds with a partner) 10-12-14-16 (decreasing load)Seated Row Rear Delt Fly Biceps Curl (alternate rounds with a partner) 10-12-14-16 (decreasing load)Shoulder Press Dumbbell Lateral Raise Upright Row (alternate rounds with a partner) 10-12-14-16Supinated Pulldown Dumbbell Pullover Band Pull Apart (alternate rounds with a partner)___________________________________

Fitness For load:Front Squat 3-3-2-2-2(make consistent increases) For time: 10 Wall Walk 15 Parallette Pass Through 20 Handstand Push-up 25 Burpee Box Jump 24/2030 Steps Dumbbell Overhead Walking Lunge 50/35200m Farmers Walk 70/5330 Steps Dumbbell Overhead Walking Lunge 50/3525 Burpee Box Jump 24/2020 Handstand Push-up 15 Parallette Pass Through 10 Wall Walk__________________________________________ Competitor For time:

FitnessFor load: Bench Press 5-4-3-2-1(make consistent increases)3 rounds for time:500m Row 21 Toes to Bar 12 Power Clean 135/95__________________________ Competitor 2 rounds for time:20 Calorie Assault Bike 30 Over the Box Jump 20 Calorie Ski Erg30 Box Step-up (alt leg)20 Parrallette Pass Through 30 Steps Walking Lunge 20 Burpee to a plate 30 Double under