March 2021

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline 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 […]

CROSSFIT For load:Deadlift 5-5-5-5(make consistent increases) AMRAP 10:0020 Air Squat10 DB Snatch 50/355 Toes to Bar For distance:5:00 Row______________________________ COMPETITOR For load:Every :30 For 10:001 Deadlift (65-75%) AMRAP 10:0020 Air Squat10 DB Snatch 50/352 Ring Muscle Up For distance:5:00 Assault Bike______________________________ WEIGHTLIFTING Clean from blocks (AK)70% 4×3 Clean Pull 90% 4×4 Leg Press10(M) 10(MH) 10(H)

CROSSFIT Skill Work: (10 minutes)KippingBeat SwingHollow HoldStrict Pull-up 5 rounds for time:200m Run7 Burpee Over Bar4 Clean & Jerk 135/951 Rope Climb For time:MAX Plank Hold___________________________________ COMPETITORFor load:Weighted Pull-up 1-1-1-1-1(make consistent increases) For load:Weighted Dip 1-1-1-1-1(make consistent increases) 5 rounds for time:200m Run9 Burpee Over Bar6 Clean & Jerk 135/953 Rope Climb 2 rounds for

CROSSFIT For load:Front Squat 5-5-5-5(make consistent increases) For time:15-12-9-6-3Box Jump Over 24/20Parallette Pass Through*follow each round with 200m run For load:Sled Pull (harness) 4×40(make consistent increases)__________________________________ COMPETITOR For Load:Thruster 1-1-1-1-1(make consistent increases) For Time:7-14-21-14-7Calorie RowHandstand Push-upRussian KB Swing 70/53 For load:Sled Pull (harness) 4×40(make consistent increases)__________________________________ WEIGHTLIFTING At a moderate load: (movement drill)Hang Snatch High

UPPER BODY“DC Sets”Chest Press “DC Sets”Pullover “DC Sets”Incline Press “DC Sets”Seated Row “DC Sets”Seated Dip 3 rounds:12 Rear Delt Fly12 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 weight.

CROSSFIT & COMPETITOR “21.3”For time: (cap15)15 Front Squat 95/6530 Toes to Bar 15 Thruster 95/65 (rest 1:00) 15 Front Squat 30 Chest to Bar Pull-up15 Thruster (rest 1:00) 15 Front Squat30 Bar Muscle-up15 Thruster (immediately into) For load: (cap7)1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk______________________________ POWERBUILDING Cycle 2/Week 3Deadlift 60%

UPPER BODY3 rounds:No rest between exercises.8 Dumbbell Bench Press 8 Tempo Dumbbell Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Bent Dumbbell Row 8 Tempo Dumbbell Rear Delt Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Machine Dip8 Tempo Triceps Extension (:04 ecc)(alternate rounds with a partner)

CROSSFIT For Time:50 Double Under30 Ball Slam 20/1430 Burpee to Plate50 Calorie Row30 Box Jump30 Russian KB Swing 53/3550 Sit-up30 Hang DB Clean & Jerk 50/3530 Air Squat50 Double Under__________________________________ COMPETITOR3 rounds no measure:2:00 Assault Bike2:00 Assault Runner2:00 Ski Erg2:00 Row2:00 Rest Stretch & Recover_________________________________ WEIGHTLIFTING At a moderate load:Hang Power Clean (BK) + Hang

CROSSFIT AMRAP 7:001-2-3-4-5-6-7-etc…Strict Chin-up(alt. sets with a partner)*start over at 1 when you fail 3 rounds for time:400m Run21 Hand Release Push-up14 Dumbbell Lunge 50/357 Snatch 95/65 2 rounds for load:80yd Farmer Carry80yd Farmer/Rack Carry (L/R)80yd Farmer/Rack Carry (R/L)80yd Rack Carry________________________________ COMPETITORFor load:Weighted Pull-up 3-3-3-3-3(only build to 85% effort) 3 rounds for time:400m Run30 Hand

CROSSFIT At a moderate load:Front Squat 6-6-6-6(make consistent increases) AMRAP 8:008 Thruster 95/6520 Double Under8 Toes to Bar20 Double Under For time:1:00 Plank500m Row1:00 Plank____________________________ COMPETITOR For Load:Thruster 3-3-3-3-3(only build to 85% effort) AMRAP 5:005 Shoulder to Overhead 185/12510 Toes to Bar20 Double Under (rest 5:00) AMRAP 5:005 Bar Muscle-up10 Front Squat 135/9520 Double Under