May 2021

CROSSFITFor time:1:00 Plank500m Row1:00 PlankFor time:50 DB Snatch 50/3525 Box Jump 24/2030 DB Snatch15 Box Jump10 DB Snatch5 Box Jump________________________COMPETITOR 5 Rounds for load + reps:Every 1:00 for 15:00Minute 1 – 1 Snatch (load)Minute 2 – Strict Toes to Bar (reps)Minute 3 – Rest Back Squat50% 1×855% 1×560% 1×365% 1x Max RepFor time:90 Double Under30 […]

Memorial Day Schedule7:00a-12:00p Open Gym 7:00a Heat 1 of “Murph”8:00a Heat 2 of “Murph”9:00a Heat 3 of “Murph”9:00a Powerbuilding _____________________ CROSSFIT & COMPETITOR “Murph”For time:1 Mile Run100 Pull-up200 Push-up300 Air Squat1 Mile Run -or- “1/2 Murph”For time:800m Run50 Pull-up100 Push-up150 Air Squat800m Run_______________________ WEIGHTLIFTING DrillHang Snatch High Pull 4×4 At a moderate load: Muscle Snatch

Snatch 70% 4×3 Clean + Front Squat + Jerk 70% 3(2+2+2) Front Squat 70% 4×4 Tempo Back Extension (:04 ecc)3×8 (0) “The triumph can’t be had without the struggle.” ~Wilma Rudolph

CROSSFITFor load:Deadlift 8-6-4-4-4(make consistent increases) AMRAP 7:003-6-9-12-15-etc…Pull-upOH Squat 95/65__________________________ COMPETITORDeadlift60% 1×570% 1×580% 1×575% 1×565% 1×5 Single-Arm Bent DB Row3×8 (M) DB Rear Delt Fly 3×10 (M)7 rounds for time:200m Run7 Chest to Bar Pull-up7 Burpees to 6″__________________________ POWERBUILDING Testing Week Deadlift1RM “Any change, even a change for the better, is always accompanied by drawbacks and

Upper Body 12-10-8No rest between exercises.Pullover Supinated Pulldown (alternate rounds with a partner) 12-10-8No rest between exercises.Pec Deck Chest Press(alternate rounds with a partner) 12-10-8No rest between exercises.Dumbbell Rear Delt Fly Seated Row (alternate rounds with a partner) 12-10-8No rest between exercises.Dumbbell Lateral Raise Shoulder Press (alternate rounds with a partner) 12-10-8No rest between exercises.Triceps

CROSSFIT For load:Strict Press 8-6-4-4-4(make consistent increases) 7 rounds for time:10 Burpee15 Sit-up10 KB Swing 53/35____________________________ COMPETITOR For time:200m Farmer Carry 53/35400m Run200m Farmer Carry 53/35For total reps:AMRAP 5:007 Overhead Squat 95/6530 Double Under (1:00 Rest) AMRAP 4:005 Overhead Squat 115/8530 Double Under (1:00 Rest)AMRAP 3:003 Overhead Squat 135/9530 Double Under 3 rounds no measure:8

CROSSFIT For time:400m Run500m Row60 Double UnderAMRAP 15:0010 Power Clean 135/9520 Calorie Row_______________________ COMPETITOR Every 2:00 for 12:0020/15 Calorie Ski Erg:30 Forearm PlankBench Press60% 1×570% 1×580% 1×575% 1×565% 1×5Dumbbell Fly3×8 (M) 8-10-12-10-8Biceps Curl Triceps Extension(alternate round with a partner) For time:30-20-10Handstand Push-upBox Jump Over 24/20_______________________ WEIGHTLIFTING DrillTall Jerk 4×4At a moderate load:Pause Jerk (:02 in

CROSSFIT For load:Back Squat 8-6-4-4-4(make consistent increase) For time:50 Push-up40 Wall Ball 20/1430 Toes to Bar40 Push-up30 Wall Ball 20 Toes to Bar30 Push-up20 Wall Ball 10 Toes to Bar_____________________________COMPETITOR 3 rounds no measure:15 Hollow Rock15 Banded Back ExtensionBack Squat60% 1×570% 1×580% 1×575% 1×565% 1×5Bulgarian Split Squat3×8 (each leg) Banded Glute Bridge3×15 15:00 to complete:2000m

CROSSFIT For load:Deadlift 5×3 (constant load) “Karen Meets Helen”For time:50 Wall Ball 20/14~then ~3 rounds:400m Run21 Kettlebell Swing 53/3512 Pull-up~then~50 Wall Ball_________________________ COMPETITOR Deadlift55% 1×565% 1×575% 1×570% 1×560% 1×5 Tempo Weighted Pull-up (:03 ecc)6(0) 6(L) 6(M) 6(MH) (rest as needed for unbroken sets) 12-10-8Barbell Bent Row EZ Bar Biceps Curl (alternate rounds with a partner)