April 2021

CROSSFIT Bar Muscle-up Drills:Glide KipHips to BarJumping Turnover For total reps:AMRAP 3:0050 Double UnderMax Russian KBS 70/53 (rest 1:00) AMRAP 3:0050 Double UnderMax Wall Ball 20/14 (rest 1:00) AMRAP 3:0050 Double UnderMax Sit-up__________________________________COMPETITOR Jerk Dip + Push-Jerk60% 1(2+2)65% 2(2+1)77% 3(1+1)Bench Press50% 1×855% 2×860% 3×86 rounds for time:10 Calorie Row15 DB Snatch 50/35 (alt. arms)30 Double […]

CROSSFIT Front SquatBuild to a heavy set of 1 5 rounds for time: 12 Alt-Arm Dumbbell Snatch 50/358 Burpee Box Jump Over 24/20____________________________________ COMPETITOR 3-Position Clean2 waves:65% 1+1+170% 1+1+175% 1+1+1(Hips, Above Knees, Floating) Clean Pull90% 1×3100% 1×3110% 2×2 Back Squat50% 1×855% 2×860% 3×8 AMRAP 8:002-4-6-8-10-12-etc…Toes to BarDumbbell Walking Lunge 50/35 (2 dumbbells)__________________________________ WEIGHTLIFTING Snatch 70%

WEIGHTLIFTING Power Snatch + Snatch + Overhead Squat Build to a heavy set of (1+1+1)Power Clean + Front Squat + Jerk Build to a heavy set of (1+1+1)Pause Squat (:02 in bottom) 70% 3×3 2 rounds:15 Back Extension 15 Weighted Russian Twist “Nothing is permanent in this wicked world – not even our troubles.” ~Charlie

CROSSFITFor Load:Power Snatch 2-2-2-2-2(make consistent increases)For time:60 Double Under30 Wall Ball 20/1430 Toes to Bar40 Double Under20 Wall Ball20 Toes to Bar20 Double Under10 Wall Ball10 Toes to Bar_______________________________ COMPETITOR 3-Position Snatch3 waves:62.5% 1+1+167.5% 1+1+172.5% 1+1+1(Hips, Above Knees, Floating)Snatch Pull90% 2×3100% 3×2Front Squat50% 2×855% 2×860% 2×8 For time:30 GHD Sit-up5 Rope Climb50 Calories Assault Bike15

UPPER BODY3 rounds:No rest between exercises.12 Dumbbell Bench Press 8 Tempo Dumbbell Fly (:04 ecc)(alternate rounds with a partner)3 rounds:No rest between exercises.12 Bent Dumbbell Row 8 Tempo Dumbbell Rear Delt Fly (:04 ecc)(alternate rounds with a partner)3 rounds:No rest between exercises.12 Machine Dip8 Tempo Triceps Extension (:04 ecc)(alternate rounds with a partner)3 rounds:No rest

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases) With a partner for total time:3 rounds:200m Run2 Rope Climb(alternate rounds with partner) 3 rounds:30 Sit-up30 Kettlebell Swing 53/35(alternate rounds with partner) 3 rounds:200m Run2 Rope Climb(alternate rounds with partner)__________________________________ COMPETITOR For load:Romanian Deadlift 5-5-3-3-3(make consistent increases) For load:Weighted Wide-Grip Pull-up 5-3-3-3-1-1-1(make consistent increases) 4 rounds for load:10 Pullover8

CROSSFIT Skill Work: (10 min)Beat SwingsShoulder CirclesButterfly Circles “Cindy”AMRAP 20:005 Pull-up10 Push-up15 Air Squat________________________________ COMPETITOR Jerk Balance (movement drill) 3-3-3-3-3 Push Jerk65% 4×4 Bench Press50% 2×855% 2×860% 2×8For Time:1000m Row30 Strict Handstand Push-up 1000m Run30 Kipping Handstand Push-up 1000m Row_______________________________ WEIGHTLIFTING At a moderate load: (movement drill)Tall Jerk 4×4 Pause Jerk (:02 in split)70% 1×375%

CROSSFITFor Load:Front Squat 2-2-2-2-2(make consistent increases) For time:2000m Row50 Hang Power Clean 75/5530 Burpee Over the Bar______________________________ COMPETITOR3-Position Clean3 waves:62.5% 1+1+167.5% 1+1+172.5% 1+1+1(Hips, Above Knees, Floating) Clean Pull90% 2×3100% 3×2 Back Squat50% 2×855% 2×860% 2×8 AMRAP 12:0012 Burpee to 6″12 Toes to Bar12 Russian KB Swing 70/53_____________________________ WEIGHTLIFTING At a moderate load: (movement drill)Hang Snatch

5:30a-7:30a Open Gym with Chris Gym Closed: Sat: 8:00a-4:00p USA Weightlifting Coaches CertSun: 8:00a-1:00p USA Weightlifting Coaches Cert

CROSSFIT At a moderate load:Power Snatch 3-3-3-3-3(make consistent increases) “Fran”For Time:21-15-9Thruster 95/65Pull-up______________________________ COMPETITOR 3-Position Snatch3 waves:60% 1+1+165% 1+1+170% 1+1+1(Hips, Above Knees, Floating) Snatch Pull90% 4×4 Front Squat50% 3×855% 2×860% 1×8 3 rounds for time: 30 Toes to Bar20 Box Jump Over 24/2010 Single-Arm DB Push Press 70/50(5/5 DB Push Press each arm)____________________________WEIGHTLIFTING Power Snatch +