UPPER BODY Chest Press12(L) 10(M) 8(MH) 6(H) Pullover 12(L) 10(M) 8(MH) 6(H) Shoulder Press12(L) 10(M) 8(MH) 6(H)Front Pulldown 12(L) 10(M) 8(MH) 6(H) Machine Dip 12(L) 10(M) 8(MH) 6(H)Seated Row 12(L) 10(M) 8(MH) 6(H) 12-10-8-6Biceps Curl Triceps Extension______________________ SLEDSAMRAP 4:0020yd Sled Push Shuttle 180/135(alternate shuttles with a partner) (rest 2:00) AMRAP 5:0040yd Sled Push Shuttle 135/90(alternate […]
CROSSFITFor load:Bench Press 8(L) 8(M) 8(MH) 8(H) 8(M) For time:25 Burpee50 Box Jump 24/2075 Double Under200m Run75 Double Under50 Weighted Sit-up 25lbs25 Burpee_______________________COMPETITOR 8 rounds for time: (3 person relay)40yd Sled Push 180/1354 rounds for time: (3 person relay)80yd Farmer Carry 70/53For time:20 Thruster 115/8520 Toe to Bar600m Run(rest 1:00)15 Thruster 135/9515 Toe to Bar400m
CROSSFIT2 rounds for time:1:00 Plank:30 L-Sit Hold AMRAP 8:008 Wall Ball 20/148 Pull-up_________________ COMPETITORBench Press60% 1×570% 1×380% 1×185% 1×190% 1×15 rounds:8 Cross Body Hammer Curl8 Overhead Triceps Extension(alternate rounds with partner)5 rounds for time:9 Calorie Row6 Burpee3 Ring Muscle-upWeighted Plank Hold3x :30 (M)_________________ WEIGHTLIFTING Jerk 70% 2×275% 1×180% 2×185% 2×2 Power Clean 75% 4×2 Dumbbell
Holiday Hours:7:00a-11:00a Open Gym _________________ CROSSFITFor load:Power Clean 5-5-5-5(touch & go) For Time:42-30-18Calorie RowDB Snatch 50/35____________________COMPETITOR Snatch70% 2×375% 3×2Back Squat60% 1×570% 1×380% 1×185% 1×190% 1×1 3 rounds:10 Hip Press15 Reverse Hyper(alternate rounds with a partner) AMRAP 12:0020/15 Calorie Assault Bike(alternate rounds with partner) Ab Wheel3×10+_____________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 2×185% 2×2 Snatch Pull 90%
WEIGHTLIFTING Build to a heavy set:1 Satch Pull + 2 Snatch + 1 Overhead SquatBuild to a heavy set:2 Clean + 2 Jerk Front Squat 70% 1×375% 1×380% 1×370% 2×3 Reverse Hyper 2×20 (MH) “Where you see wrong or inequality or injustice, speak out, because this is your country. This is your democracy. Make it.
CROSSFITAt a moderate load:Overhead Squat 8-8-8*follow each set with 10 glute bridge. “Grettel”10 rounds for time:3 Clean & Jerk 135/953 Bar Over Burpee_________________________ COMPETITOR For load:Every 1:00 for 10:001 Clean(add 10lbs/5lbs each set) Deadlift40% 1×850% 1×560% 1×370% 1×175% 1×180% 1×1(:04 eccentric on the last 3 reps) AMRAP 10:0020 Double Under10 Wall Ball 20/14_______________________ POWERBUILDING Cycle
