January 2021

CrossFit 5 rounds for load:3 Hang Power Clean3 Front Squat(rest 1:00 between rounds. increasing load) “Jackie”For time: 1000m Row 50 Thruster 45/3530 Pull-up______________________Competitor 5 rounds for load:3 Hang Power Clean3 Front Squat(rest 1:00 between rounds. increasing load)For time:8-1-7-2-6-3-5-4Deadlift 275/185Strict Handstand Push-upWith a partner for time: 10-20-30-40-50Double UnderHand Walk (in feet)(alternate rounds with a partner)________________________ Powerbuilding […]

Upper Body For load: (constant load)8-1-7-2-6-3-5-4No rest between exercises.Chest Press Supinated Pulldown (alternate rounds with a partner) For load: (constant load)8-1-7-2-6-3-5-4No rest between exercises.Shoulder Press Seated Row (alternate rounds with a partner) For load: (constant load)8-1-7-2-6-3-5-4No rest between exercises.Weighted Dip Pullover (alternate rounds with a partner)For load: (constant load)10-9-8-7-6-5-4-3-2-1No rest between exercises.Biceps Curl Triceps Extension(alternate

CrossFit For load: Seated Row 12(L) 10(M) 8(MH) 6(H)*follow each round with 20 band pull apart AMRAP 3:0050 Kettlebell Swing 50/35 Max Handstand Push-up (rest 3:00) AMRAP 3:0050 Russian Kettlebell Swing 70/44Max Dip (rest 3:00) AMRAP 3:0050 Kettlebell Deadlift 70/44Max Hand Release Push-up_______________________________ Competitor No measure:5k Assault Bike 5 rounds for time:15 GHD Sit-up12 DB

CrossFit For load:Tempo Back Squat (:04 ecc) 6(L) 4(M) 4(MH) 4(H) For time: 50 Double Under 1000m Row 50 Steps Walking Lunge 800m Run 50 Steps Walking Lunge 1000m Row 50 Double Under__________________________ Competitor 5 rounds for time:3 Ring Muscle-up30 Double Under For load:Bench Press 10-10-10-10*follow each set with 10-15 skull crusher For Load:Seated Row

CrossFit For load:Blokz Bench 10(L) 8(M) 6(MH) 4(H) For time:15-12-9-12-15Toes to Bar Dumbbell Power Clean & Jerk 50/35 Burpee to 6″ reach______________________________ Competitor 5 rounds for load:3 Hang Power Snatch3 Overhead Squat(rest 1:00 between rounds. increasing load) For time:2000m Row50 DB Squat 50/3530 Burpee Over Rower 2 rounds for load:200m Farmer Carry (unbroken) (rest 2:00

Upper Body 3 rounds:No rest between exercises.8 Chest Press12 Pec Deck (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Front Pulldown 12 Dumbbell Pullover(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Shoulder Press12 Dumbbell Lateral Raise (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Seated Row 12 Rear Delt