February 2021

CROSSFIT For load:Weighted Dip 5-5-5-5-5(last set heavier than previous week) AMRAP 12:003 Standing Press 95/656 Ring Dip 9 Pull-up_________________________________ COMPETITOR No measure:10k Ski/Row/Bike/Run(switch every 2:00) For time:25 Handstand Push-up50 Box Jump 24/2025 Handstand Push-up For time::30 L-Sit Hold2:00 Plank:30 L-Sit Hold_________________________________ WEIGHTLIFTING Clean 70% 1×375% 2×280% 3×1 Clean Pull90% 2×3100% 2×2 Hip Thrust 15-12-10-8 Leg […]

CROSSFIT For load:Back Squat 5-5-5-5-5(last set heavier than previous week) For total reps + calories:AMRAP 4:00 20 Burpee Over the RowerMax Calorie Row (rest 2:00)AMRAP 5:00 30 Calorie Row Max Burpee Over the Row (rest 2:30)AMRAP 6:00 40 Burpee Over the RowerMax Calorie Row_______________________________COMPETITORPractice 10:00Glide KipHips to BarJumping Turnover“19.4” (Cap12)3 rounds for time: 10 Snatch

CROSSFIT For load:Bench Press 5-5-5-5-5(last set heavier than previous week) For time:40 Kettlebell Swing 53/3520 Pull-up32 Kettlbell Swing16 Pull-up24 Kettlebell Swing12 Pull-up16 Kettlebell Swing8 Pull-up___________________________________ COMPETITOR For load:OH Squat 5-5-5-5-5(make consistent increases) 10 rounds for time:7 Wall Ball Shot 20/145 Pull-up3 Deadlift 275/185 For time:400m Farmer Carry 70/53*at each break perform 10 russian kettlebell swing__________________________________

UPPER BODY “Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Pullover “Countdown Sets”Choose a weight that you can do for 15 reps (fresh).Set 1: 10 Reps(rest :10) Set 2: 9 Reps(rest :09)Set 3: 8 Reps(rest :08)Continue to 1 rep….___________________________________ SLEDSFor time:80yd Sled Push 135/9010yd Sled Push 70yd

CROSSFITFor load:Deadlift 5-5-5-5-5(make consistent increases) For time: 400m Run 9 Clean & Jerk 135/953 Rope Climb 400m Run 6 Clean & Jerk 2 Rope Climb 400m Run 3 Clean & Jerk 1 Rope Climb______________________ COMPETITOR For load:Power Clean 1-1-1-1-1(make consistent increases) “15.4”AMRAP 8:003 Handstand Push-up 3 Clean (any style) 185/1256 Handstand Push-up 3 Clean9 Handstand

UPPER BODY 3 rounds:No rest between exercises.8 Incline Press8 Tempo Pec Deck (:04 ecc) 8 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Wide Grip Pulldown 8 Tempo Rear Delt Fly (:04 ecc) 8 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Upright Row 8 Tempo Shoulder

CROSSFIT For load:Weighted Dip 5-5-5-5-5(make consistent increases) 10 rounds for reps + calories:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest________________________ COMPETITOR No measure:5k Assault Bike For time:70 Hand Release Push-up60 Calorie Row50 Toes to Bar40 Wall Ball 30/2030 C2B Pull-up No measure:21-15-9GHD Sit-upReverse Hyper200m Jog_______________________ WEIGHTLIFTING Clean from blocks (BK) 75% 4×3 Deficit

CROSSFIT For load:Back Squat 5-5-5-5-5(make consistent increases) For time: 10-9-8-7-6-5-4-3-2-1Kettlebell Swing 53/35Gobblet Squat 53/35 Burpee Over the Kettlebell___________________________ COMPETITOR 5 rounds no measure:3 Beat Swing Kip (rings)2 Hips to Ring1 Muscle-up (no dip) “Amanda”For time:9-7-5Ring Muscle-upSquat Snatch 135/95 3 rounds for load:8 Pullover12 DB Seal Row8 Pullover(alternate rounds with partner) 3 rounds for load:8 Dumbbell

CROSSFIT For load:Bench Press 5-5-5-5-5(make consistent increases) For time:50 Pull-up 100 Push-up 1 Mile Run_______________________________ COMPETITOR For load:Back Squat 1-1-1-1-1(make consistent increases) 5 rounds for reps:AMRAP 3:0010 Box Jump Over 24/2015 Russian KB Swing 70/5330 Double Under (unbroken)Max Reps Burpees to 6″(rest 1:00 between AMRAP’s) For time:80yd Farmer Carry (unbroken)80yd Single Arm OH Carry80yd Farmer

UPPER BODY “Cumulative Sets”Chest Press “Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip “Cumulative Sets”Pullover *Cumulative Sets 1. Select a weight that you can do for 15 reps, fresh.2. Perform 1 Rep followed by :10 Rest 3. Perform 2 Reps followed by :10 Rest 4. Perform 3 Reps followed by :10