February 2021

CROSSFIT For load:Bench Press 8-5-3-1-1-1(make consistent increases) AMRAP 20:005 Pull-up10 Push-up20 Double Under*400m Run at 0:00, 5:00, 10:00, 15:00 _____________________________________ COMPETITORFor load:Overhead Squat 1-1-1-1-1(make consistent increases) “Ingrid”10 rounds for time:3 Snatch 135/953 Burpee Over the Bar5 rounds for load:40yd Sled Push (unbroken)(rest as needed between rounds)________________________________ WEIGHTLIFTING Snatch 70% 2×275% 1×280% 3×2 Snatch Pull 100% […]

UPPER BODY Complete as quickly as possible in good form:50 Chest Press40 Pec Deck 30 Seated Dip (use a weight that allows 12 reps when fresh)Complete as quickly as possible in good form:50 Wide Front Pulldown 40 Pullover 30 Seated Row (use a weight that allows 12 reps when fresh)Complete as quickly as possible in

CROSSFIT For load:Deadlift 8-5-3-3-3(make consistent increases) For time: 21-15-9Kettlebell Swing 53/35Dumbbell Push Press 50/35BurpeeSit-up________________________ COMPETITOR For load:Deadlift 1-1-1-1-1(make consistent increases) AMRAP 20:0025′ DB Overhead Walking Lunge 50/358 Burpee25′ DB Overhead Walking Lunge8 Chest to Bar Pull-up No measure:600m Assault Runner800m Ski Erg1000m Row1200m Assault Bike(alternate intervals with a partner)_________________________ POWERBUILDING Cycle 1/Week 3Power Clean 4×4

UPPER BODYSingle-Arm Front Pulldown 8(L) 8(M) 8(MH) 8(H) Chest Press 8(L) 8(M) 8(MH) 8(H) Single-Arm Seated Row 8(L) 8(M) 8(MH) 8(H) Incline Press 8(L) 8(M) 8(MH) 8(H) 10-12-14-16 Pec Deck Rear Delt Fly(decreasing load) 10-12-14-16 Triceps Extension Biceps Curl(decreasing load)____________________________ SLEDSFor time:40yd Sled Push 135/9050yd Sled Push 30yd Sled Push 60yd Sled Push 20yd Sled

CROSSFIT For load:Weighted Dip 8-5-3-3-3(last set heavier than last week) 4 rounds for total time:AMRAP 3:00500/400m RowMax Power Clean 135/95(rest 1:00 between rounds)______________________________COMPETITOR With a partner, no measure:4:00 Assault Bike4:00 Plank4:00 Ski Erg3:00 Assault Bike3:00 Plank3:00 Ski Erg2:00 Assault Bike2:00 Plank2:00 Ski Erg1:00 Assault Bike1:00 Plank1:00 Ski Erg(share work anyway) AMRAP 7:003-6-9-12-15-etc…Toes to BarHang Clean

CROSSFIT For Load:Back Squat 8-5-3-3-3(make consistent increases) AMRAP 10:0010 Wall Ball Shot 20/1420 Double Under10 Pull-up20 Double Under_________________________ COMPETITOR For load & reps:Every 1:00 for 10:00Odd – Tempo Ring DipEven – Tempo DB Gorilla Row (:03 ecc)(choose reps/load prior) For time:2k Row (3:00 Rest) 5 rounds:10 GHD Sit-up15 Hand Release Push-up30 Double Under For load:10-12-14-16

CROSSFIT For load:Bench Press 8-5-3-3-3(make consistent increases) 3 rounds for time:400m Run21 Hand Release Push-up12 Box Jump Over 24/20________________________ COMPETITOR For load:Overhead Squat 3-3-3-3-3(make consistent increases) For time:400m Run30 Bar Muscle-up400m Run50 Handstand Push-up400m Run70 DB Snatch 50/35400m Run For time:80-60-40-20ydSled Push 180/135Farmer Carry 70/50________________________ WEIGHTLIFTING Snatch 70% 2×275% 2×280% 2×2Snatch Pull 90% 1×3 100%

UPPER BODY “DC Sets”Chest Press “DC Sets”Pullover “DC Sets”Shoulder Press “DC Sets”Seated Row “DC Sets”Seated Dip “DC Sets”Rear Delt Fly “DC Sets”Pec Deck *”DC Sets“Choose a weight that allows 8-12 reps, fresh.Set 1: Do as many controlled reps as possible.Rest: :30 Set 2: Same weight. As many controlled reps as possible.Rest: :30 Set 3: Same

CROSSFIT For load:Deadlift 5-5-5-5-5(last set heavier than previous week) 2 rounds for time:20 Wall Ball Shot 20/1430 Double Under 20 Toes to Bar 30 Double Under 20 Box Step-up (alt leg) 24/2030 Double Under 20 Dumbbell Power Clean 50/3530 Double Under______________________________ COMPETITOR For load:Thruster 1-1-1-1-1(make consistent increases) “20.2”AMRAP 20:004 DB Thruster 50/35 6 Toes to

Upper Body 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Machine Pullover8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Upright Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Pec Deck 8-12 DB Lateral Raise 8-12 Rear Delt Fly (alternate rounds with a