January 2021

CROSSFITFor load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short) 6 rounds for time:200m Run 30 Double Under 1 Rope Climb________________________________ COMPETITOR For load:1.5 Back Squat 2-2-2-2(make consistent increases) For total reps + calories:1:00 Assault Bike Calories1:00 Snatch 115/851:00 Rest1:00 Assault Bike Calories1:00 Snatch 135/951:00 Rest1:00 Assault Bike Calories1:00 Snatch 155/1051:00 Rest 3 rounds for […]

UPPER BODY 15-12-10-8Chest Press Pec Deck (alternate rounds with a partner) 15-12-10-8Seated Row Rear Delt Fly (alternate rounds with a partner) 15-12-10-8Shoulder Press Upright Row (alternate rounds with a partner) 15-12-10-8Front Pulldown Cable Pullover(alternate rounds with a partner) 15-12-10-8Triceps Extension Biceps Curl (alternate rounds with a partner)__________________________________ SLEDS2 rounds:80yd Sled PUSH Shuttle 135/90200m Recovery Jog

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For Time:7 Power Clean 135/9521 Pull-up35 Wall Ball 20/145 Power Clean15 Pull-up25 Wall Ball3 Power Clean9 Pull-up15 Wall Ball________________________________COMPETITOR Muscle Clean (t&g) 7-5-3-1 5 rounds for load:3 Front Squat +1 Thruster(rest 1:00 between rounds) For Time:7 Power Clean 185/12521 Chest to Bar Pull-up35 Wall Ball 20/145 Power

UPPER BODY 3 rounds:8-12 Supinated Pulldown 8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:8-12 Chest Press 8-12 Seated Row 8-12 DB Shoulder Press(alternate rounds with a partner) 3 rounds:8-12 Pec Deck 8-12 Plate Raise 8-12 Rear Delt Fly (alternate rounds with a partner) 2 rounds:Biceps 21’s (bottom half, top half, full)(alternate

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) 4 rounds for time: (slowest is score)500m Row (rest 3:00 between rounds)_______________________________ COMPETITOR For load:Deadlift 10-10-10(make consistent increases) “Better Jerry”For time:3k Assault Bike1 Mile Run3k Assault Bike________________________________ WEIGHTLIFTING At a moderate load:Clean from blocks (BK) 3-3-3-3-3At a moderate load:Deficit Clean Pull 4-4-4-4 At a moderate

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) For time:11-9-7-5-3Bar Facing BurpeeToes to Bar Thruster 115/75________________________________ COMPETITOR 2 rounds no measure:15 Beat Swing Kip (rings)12 Hips to Ring9 Jump to Support (rings) For total reps:Every 1:00 For 16:00Even: GHD Sit-upOdd: Ring Muscle-up(choose reps prior to start. unbroken) AMRAP 10:0010 Bench Press (BW/.66 BW)10

CROSSFIT For load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short)For time:300m Row15 Snatch 95/65300m Row30 Burpee Box Jump 24/20300m Row15 Snatch 300m Row________________________________ COMPETITOR For load:Muscle Snatch (t&g) 7-5-3-1(make consistent increases) For load:1.5 Back Squat 3-3-3-3-3(make consistent increases) For time:500m Row21 Snatch 95/65500m Row50 Burpee Box Jump 24/20500m Row21 Snatch 500m RowWith a partner

UPPER BODY 3 rounds:No rest between exercises.10 Incline Press 10 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.10 BTN Pulldown (behind the neck) 10 Supinated Pulldown (alternate rounds with a partner) 3 rounds:No rest between exercises.10 Triceps Extension 10 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.10

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For time: 40-30-20Russian Kettlebell Swing 70/44Bar Dip Weighted Sit-up 25lbs____________________________ COMPETITOR At a moderate load:5-4-3-2-1Tall CleanFront Squat For Load:Clean (any style)12(M) 9(MH) 6(H)(touch & go) For time:50′ DB Walking Lunge 50/3550 Box Jump 24/2050′ DB Walking Lunge50 Pull-up50′ DB Walking Lunge50 DB Power Cleans 50/3550′ DB Walking

UPPER BODY 4 rounds:No rest between exercises.8 Chest Press 8 Supinated Pulldown (alternate rounds with a partner) 4 rounds:No rest between exercises.8 Incline Press 8 Seated Row (alternate rounds with a partner) 4 rounds:No rest between exercises.8 Pullover 8 Machine Dip 8 Biceps Curl (alternate rounds with a partner) 9-12-15No rest between exercises.Pec Deck Rear