January 2021

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) “Lactic Ladders”5 rounds for total calories::10 Row for Calories :50 Rest :20 Row for Calories :40 Rest :30 Row for Calories :30 Rest :40 Row for Calories :20 Rest :50 Row for Calories :10 Rest____________________________COMPETITOR For Load:Deadlift (touch & go)8(L) 8(M) 8(MH) AMRAP 12:00 (with […]

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) AMRAP 12:0015 Wall Ball Shot 20/1410 Toes to Bar 15 Kettlebell Swing 53/35_________________________________ COMPETITOR No measure:7-5-3-1Muscle DownHips to Rings For total reps:Every 1:00 for 15:00Min 1: 50 Double UnderMin 2: 12 Burpee to 6″Min 3: Ring Muscle Up 4 rounds for load & reps:6 Bench

CROSSFIT For load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short) For time:50 Pull-up50 Shoulder to Overhead 95/6550 Kettlebell High Pull 53/35__________________________________ COMPETITORAt a moderate load:5-4-3-2-1Tall SnatchDrop Snatch For load:Snatch (any style)12(M) 9(MH) 6(H) (touch & go) For load:1.5 Back Squat4(L) 4(M) 4(MH) 4(H) For Time:21 Toes to Bar24 Single-Arm Devil Press 50/3515 Toes to

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 Pullover 8-12 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press 8-12 Dumbbell Lateral Raise 8-12 Seated Dip (alternate rounds with a

CROSSFIT For load:3-Position Clean1(L) 1(M) 3×1(MH)(Hip, AK, Floating) 3 rounds for time: 500M Row12 Deadlift (bodyweight)21 Box Jump 24/20________________________ COMPETITOR For load:3-Position Clean1(L) 1(M) 3×1(MH)(Hip, AK, Floating) For load:Power Clean (unbroken)10(L) 10(M) 10(MH) For time:800m Run30 Wall Ball 20/1445 Pull-up800m Run30 Wall Ball 30 C2B Pull-up800m Run30 Wall Ball 20/1415 Bar Muscle-up_______________________ POWERBUILDING Cycle 5/Week

UPPER BODY For load:Single-Arm Front Pulldown 10-8-6(alternate sets with a partner) For load:Incline Press 12-10-8-6 (alternate sets with a partner) For load:Single-Arm Row 10-8-6(alternate sets with a partner) For load:Chest Press 12-10-8-6 (alternate sets with a partner) 3 rounds:No rest between exercises.12 Pec Deck 12 Rear Delt Fly (alternate rounds with a partner) 15-12-10-8Triceps Extension

CROSSFIT Seated Row 10(L) 8(M) 6(MH) 4(H) *follow each set with 20 band pull apart For time: 9-15-21-15-9Pull-up Dumbbell Power Clean 50/35 Bar DipKettlebell High Pull 70/44Shoulder to Overhead 95/65_________________________________ COMPETITOR For load:Deadlift6(L)-6(M)-6(MH)(touch & go)For time:2000m Ski Erg With a partner for time:10-20-30-20-10DB Step-up 50/35 (alt legs)Handstand Walk (unbroken)DB Snatch 50/35 (alt arms)(alternating movements with

CROSSFIT For load:Tempo Back Squat (:04 ecc) 6(L) 4(M) 4(MH) 2(H) AMRAP 4:00 27 Calorie Row 27 Burpee27 Box Jump 24/20 (rest 4:00) AMRAP 4:00 21 Calorie Row 21 Burpee 21 Box Step-up 24/20 (alt legs) (rest 4:00) AMRAP 4:0015 Cal Row 15 Burpee 15 Air Squat_______________________ COMPETITOR 3 rounds: (each arm)45′ KB Bottoms Up

CROSSFIT For load:Blokz Bench 8(L) 6(M) 4(MH) 2(H) 12(M) 3 rounds for time:400m Run 10 Toes to Bar 30 Double Under 10 Toes to Bar______________________________ COMPETITOR For load:3-Position Snatch1(L) 1(M) 3×1(MH)(Hip, AK, Floating) For load:Power Snatch 10(L) 10(M) 10(MH)For load:1.5 Back Squat5(L) 5(M) 5(MH) 5(H)(make consistent increases) AMRAP 15:009 Thruster 115/8515/12 Calorie Row30 Double Under____________________________

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