July 2021

WEIGHTLIFTING Snatch Build to Opener Clean & JerkBuild to Opener “It’s not what you look at that matters, it’s what you see.” ~Henry David Thoreau

CROSSFIT “CrossFit Total 2.0”One hour to complete:Power Clean 1-1-1Bench Press 1-1-1Overhead Squat 1-1-1___________________ COMPETITOR 2 rounds for time: 500-400-300-200-100m Ski Erg(alternate intervals with a partner) 6 rounds build to 80% of 1RM:2 Front Squat + 2 Thruster(rest 1:30 between sets)At a moderate load:Deadlift 10(L) 10(M) 10(MH)(touch & go) For time:21 Ring Dip21 Power Snatch 95/6515

UPPER BODY 8-10-12-15 (constant load)No rest between exercises.Chest PressFront Pulldown (alternate rounds with a partner)8-10-12-15 (constant load)No rest between exercises.Shoulder Press Seated Row(alternate rounds with a partner)8-10-12-15 (constant load)No rest between exercises.Machine Dip Pullover (alternate rounds with a partner)8-10-12-15 (constant load)No rest between exercises.EZ Bar Front Raise Upright Row (alternate rounds with a partner) 8-10-12-15

CROSSFIT 3 rounds:10 Bent Barbell Row10 Bicep Curls 10 Rear Delt Fly(alt. rounds with partner) 3 rounds:30 Pull-up30 Hand Release Push-up30 Russian KB Swing 53/35(rest 3:00 between rounds)_________________________COMPETITOR 3 rounds for load:60′ Yoke Carry60′ Sled Push(rest 3:00 between rounds)4 rounds:10 Bent Barbell Row10 Strict Chin-up10 Rear Delt Fly(alt. rounds with partner)For time:8-1-7-2-6-3-5-4Bar Muscle-upDevil Press 50/353

CROSSFITWeighted Plank3x :45 Hold AMRAP 15:0021 Sit-up15 Wall Ball 20/149 Parallette Pass Through______________________ COMPETITOR No measure:2000m Row (moderate pace)6 rounds build to 80% of 1RM:2 Power Clean + 2 Push Press(rest 1:30 between sets) “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up For time:50 Toe to Bar50 Burpee to 6″50 GHD Sit-up______________________ WEIGHTLIFTING Jerk 70% 2×275% 1×180% 2×185% 5×1

CROSSFITFor time:2000m RowFor time:30 DB Snatch 50/3550 Double Under30 Burpee50 Double Under30 Burpee50 Double Under30 DB Snatch________________COMPETITOR Build to 80% of 1RM:Power Snatch 2-2-2-2-2-2(rest 1:30 between sets)For time:30 DB Snatch 50/3550 Double Under30 Burpee50 Double Under30 Burpee50 Double Under30 DB Snatch 3 rounds for time:25 Calorie Assault Bike25 Air Squat (alt. with partner)20 Calorie Assault

WEIGHTLIFTING Snatch 70% 2×275% 1×1 80% 1×185% 2×1 90% 2×1 Clean & Jerk 70% 1×275% 1×180% 2×185% 1×190% 1×1 Front Squat 80% 2×2 “The more you reason the less you create.” ~Raymond Chandler 

CROSSFIT Overhead Squat2(L) 2(M) 2(MH) 2(H) 2(M) For time:9-15-21Pull-upThruster 75/55Calorie Row_________________________COMPETITOR Deadlift50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1Weighted Chin-up5(0) 5(L) 3(M) 3(MH) 3(H) 5 rounds for total calories:AMRAP 2:0010 Burpee Box JumpMax Calorie Assault Bike(rest 1:00 between AMRAPs)___________________________ POWERBUILDING Cycle 2/Week 4 (deload)Deadlift 35% 1×545% 1×5 55% 1×5 65% 1×1 74% 1×1Bent Barbell Row

UPPER BODYFor load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Shoulder Press (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Seated Row (alternate sets with a partner. keep rest short) For load:

CROSSFIT For load:Bench Press3(L) 3(M) 3(MH) 3(H) 3(M) 5 rounds for time: 7 Burpee to Plate14 Steps Walking Lunge 50/35 (one DB)7 Handstand Push-up(alternate rounds with partner)_________________________ COMPETITOR Clean & Jerk70% 1×375% 1×280% 3×1For time:1000m Row-then-3 rounds:3 Rounds of “Mary”10 Power Clean 155/10550 Double UnderWith a partner for time:200m Farmer Carry 70/53400m Run (split 200/200)200m