2020

For load:Seated Row 12-10-8-6(make consistent increases)“Lauriel”For Time: (20 minute cap)23 Deadlift 155/10523 Handstand Pushup23 Back Squat (from ground)23 Burpee23 Ground-to-Overhead__________________________________Competitor No measure:2k RowClean 70% 2×375% 3×2“Lauriel”For Time: (20 minute cap)23 Deadlift 155/10523 Handstand Pushup23 Back Squat (from ground)23 Burpee23 Ground-to-Overhead__________________________________Weightlifting Clean from blocks (BK)70% 1×375% 2×280% 3×1Clean Deadlift 3-3-2-2-215-12-10-8No rest between exercises.Leg Extension Super Squat […]

Fitness AMRAP 3:0030 Calorie Row 30 Steps Walking Lunge 30 Dumbbell Snatch 50/3530 Over the Box Jump 20″30 Pull-up (rest 3:00) AMRAP 4:0030 Calorie Row30 Steps Walking Lunge30 Dumbbell Snatch 50/3530 Over the Box Jump 20″30 Pull-up(rest 3:00) For time:30 Calorie Row30 Steps Walking Lunge30 Dumbbell Snatch 50/3530 Over the Box Jump 20″30 Pull-up________________________________ Competitor

Fitness For load: Bench Press 8-8-5-5-5(make consistent increases) AMRAP 9:009 Thruster 95/659 Toes to Bar 9 Sumo Deadlift High Pull 95/659 Parallette Pass Through____________________________________ Competitor For time: 12 Snatch 135/959 Snatch 155/1056 Snatch 175/115 Back Squat 50% 1×8 55% 1×6 60% 1×4 75% 1×10 AMRAP 9:009 Thruster 95/659 Toes to Bar 9 Sumo Deadlift High

Weightlifting Snatch + Overhead Squat Build to a heavy set of: 2+2 Clean + JerkBuild to a heavy set of: 2+2 Front Squat Build to a moderate set of: 3 Weighted Plank Hold 4x :15 “True progress quietly and persistently moves along without notice.” ~Saint Francis de Sales

FitnessFor load:Power Snatch 3-3-3-3-3(make consistent increases) 5 rounds for time:5 Power Clean 135/9510 Burpee15 Kettlebell Swing 53/3520 Wall Ball Shot 20/14(rest 1:00 between rounds)__________________________________ Competitor5 rounds for load:8 Bench Press 8 Seated Row (alternate rounds with a partner) “Power Drill”5 rounds for time:5 Handstand Push-up10 Power Clean 135/9515 Burpee20 Kettlebell Swing 53/3525 Wall Ball Shot

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Rear Delt Fly 8-12 Seated Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Shoulder Press 8-12 Pullover 8-12 Seated Dip (alternate rounds with a partner)3 rounds:No

Fitness For load:Seated Row 15-12-10-8(make consistent increases) “J.T.”For time:21-15-9Handstand Push-upRing DipPush-up____________________________Competitor 3 rounds for time:20 Calorie Ski Erg 20 Calorie Assault Bike 20 Calorie Row (rest 2:00 between rounds)For time:12 Clean 135/959 Clean 185/1256 Clean 225/155 3 rounds for load:15 Leg Press15 Leg Extension 15 Super Squat (alternate rounds with a partner)____________________________ Weightlifting Clean from

Fitness For load:Front Squat 5-5-5-5(make consistent increases)3 rounds for time: 75 Double under50 Air Squat25 Calorie Row_______________________________Competitor 2 rounds:12 Prone Incline Lateral Raise 12 Prone Incline Front Raise 8 Plate Circles (each direction)8 Plate Side to Side (over and back is one)15 Band Pull Apart AMRAP 7:00 Ring Muscle-up 7 rounds for time:1 Rope Climb

Fitness For load: Bench Press 8-8-8-8(make consistent increases) “Partner Helen” 3 rounds for time: 400m Run21 Kettlebell Swing 53/3512 Pull-up(alternate rounds with a partner. 3 rounds each)__________________________________________________ Competitor Snatch 70% 4×3 “Partner Helen” 3 rounds for time: 400m Run21 Kettlebell Swing 53/3512 Pull-up(alternate rounds with a partner. 3 rounds each) Back Squat 50% 1×8 55%

Weightlifting Power Snatch + Snatch + Overhead Squat Build to a moderate set of: 1+2+2Power Clean + Clean + JerkBuild to a moderate set of: 1+2+2Front Squat Build to a moderate set of: 4Weighted Plank Hold 4x :20 “Ask not what your teammates can do for you. Ask what you can do for your teammates.”