February 2021

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For time:100 Sit-up25 Double under75 Kettlebell Swing 53/3550 Double under50 Wall Ball Shot 20/1475 Double under25 Box Jump 24/20 100 Double under___________________________ COMPETITOR For load:Cluster 1-1-1-1-1(make consistent increases) “15.5”For time:27-21-15-9Calorie RowThrusters 95/65 3 rounds no measure:1000m Run(alternate rounds with a partner)__________________________ POWERBUILDING Deload WeekPower Clean 3×5 (L) […]

UPPERBODY 3 rounds:8-12 Shoulder Press 8-12 Dumbbell Lateral Raise 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:8-12 Front Pulldown 8-12 Dumbbell Rear Delt Fly 8-12 Seated Row (alternate rounds with a partner) 3 rounds:Biceps 21’s (bottom half, top half, full)(alternate rounds with a partner) 3 rounds:Triceps 21’s (french press, skull crusher, triceps press)(alternate

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) For time: 25 Weighted Sit-up 25lbs25 Toes to BarWith a partner for time:300m Row500m Row 300m Row 700m Row 300m Row 500m Row 300m Row (alternate intervals with a partner)__________________________________ COMPETITOR No measure:1000m Assault Bike500m Row250m Ski Erg125 Double Under AMRAP 12:00 15 Bar Facing

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) “Isa-Ball”AMRAP 12:003 Power Snatch 95/6515 Wall Ball Shot 20/14____________________________ COMPETITOR No measure:6-5-4-3-2-1Ring DipRing Pull-up 2 rounds:1-2-3-4-5-6-7-etc…Ring Muscle-up (unbroken)(rest 1:00 between sets) *when you fail a set, start back at 15 rounds for time:12 DB Step-up 50/35 (alt. leg)10 Handstand Push-up 8 Chest to Bar Pull-up