August 2021

CROSSFIT “Running with Angie”For time:100 Pull-up400m Run100 Push-up400m Run100 Sit-up400m Run100 Air Squat___________________ COMPETITOR Push Press5(L) 5(M) 5(MH) 5(H)3 rounds for total reps + time:Max Unbroken Bar Muscle-up(1:00 Rest)Max Unbroken Handstand Hold(1:00 Rest)5 rounds for time:7 Deadlift 275/18521 Double Under7 Deficit HSPU 4/2″21 Double Under 4 rounds:6-8 Weighted Dip12-15 Tricep Pushdown(alternate rounds with partner)___________________WEIGHTLIFTING Clean […]

CROSSFIT 4 rounds:10 V-up10 Banded Good Morning10 Dead Bugs (each side)(alternate rounds with partner)5 rounds for time:5 Deadlift 275/18510 Burpee Over Bar__________________________COMPETITOR 4 rounds for time: (partner)40yd Sled Pull (harness) 135/9040yd Farmer Carry 70/53(alternate rounds with partner) 4 rounds:5 Strict Pull-up5 Strict Chin-up10 Seated Row (wide grip)(alternate rounds with partner) AMRAP 7:007 Toe to Bar7

CROSSFIT Power Snatch3(L) 3(M) 3(MH) 3(H)For time:500m Row50 Box Jump Over 24/20500m Row________________________ COMPETITOR Snatch3(L) 3(M) 3(MH) 3(H) For load:Snatch Balance 4-3-2-1 Tempo Front Squat: (:03 eccentric)70% 2×375% 3×2*based on load from last week For time:75 KB Swing1 Mile Run75 KB Swing________________________WEIGHTLIFTING 3 rounds at a moderate load:1 Muscle Snatch + 1 Power Snatch +

WEIGHTLIFTINGSnatch 2 waves:67.5% 1×272.5% 1×277.5% 1×2 Clean + Front Squat + Jerk 2 waves:67.5% 1+1+172.5% 1+1+1 77.5% 1+1+1 Pause Squat (:02 in bottom) 70% 3×3Weighted Side Plank 3x :20 (MH) “The farther backward you can look, the farther forward you can see.” ~Winston Churchill

CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H) For time:27-21-15-9Thruster 75/55Burpee to 6″____________________ COMPETITOR Clean 3(L) 3(M) 3(MH) 3(H) At a moderate load:Tall Clean 2-2-2-21.5 Back Squat4(L) 4(M) 4(MH) 4(H) For time:1500m Assault Bike45 Bar Facing Burpee15 Power Clean 185/125 3 rounds:15 GHD Sit-up15 Back Extension___________________POWERBUILDING Cycle 4/Week1Deadlift 35% 1×845% 1×5 55% 1×3 65% 1×175% 1×185% 1×195%

UPPER BODY 21-15-9 No rest between exercises.Chest Press Front Pulldown (no rest between rounds) 21-15-9 No rest between exercises.Shoulder Press Seated Row (no rest between rounds)21-15-9 No rest between exercises.Machine Dip Upright Row (no rest between rounds)21-15-9 No rest between exercises.Triceps Extension Biceps Curl(no rest between rounds)______________________ SLEDS5 rounds: 40yd Backward Drag 135/9040yd Sled Pull40yd

CROSSFIT With a partner for time:3 rounds – (each)40yd Sled Push 135/90200m Run25/18 Hand Release Push-up(alternate rounds with partner)3 rounds – (each)40yd Sled Pull 90/45200m Run25 Box Jump Over 24/20(alternate rounds with partner) ________________________ COMPETITOR For load:Strict Press1(L) 1(M) 1(MH) 1(H)*focus on movement, not weightFor total reps:Every 1:00 for 15:00Min 1 – Ring Muscle-upMin 2

CROSSFIT 4 rounds:5-10 Strict Toe to Bar10-15 Russian Twist (moderate load)AMRAP 15:0040 Double Under30 Ball Slam 20/1420 Calorie Row10 Clean & Jerk 135/95______________________COMPETITOR For total time:80yd Shuttle Run40yd Shuttle Sled Push 225/18080yd Shuttle Run(alt. rounds with partner) 80yd Shuttle Run60yd Shuttle Sled Push 180/13580yd Shuttle Run(alt. rounds with partner) 80yd Shuttle Run80yd Shuttle Sled Push

CROSSFIT For load:Power Snatch3(L) 3(M) 3(MH) 3(H)“The Dirty Donkey”10 rounds for time:3 Handstand Push-up5 Pull-up7 Burpee9 KB Swing 53/3511 Sit-up________________________COMPETITOR Snatch 3(L) 3(M) 3(MH) 3(H) At a moderate load:Snatch Balance 2-2-2-2For load:Front Squat1(L) 1(M) 1(MH) 1(H)*focus on movement, not weight4 rounds:8-12 Leg Press8-12 Leg Extension(alt. rounds with partner) 6 rounds:500m Row (at 2,000m PR pace)(rest

WEIGHTLIFTING Snatch 2 waves:65% 1×270% 1×275% 1×2 Clean + Front Squat + Jerk 2 waves:65% 1+1+170% 1+1+1 75% 1+1+1 Pause Squat (:02 in bottom) 70% 3×3 Weighted Side Plank 2x :30 (M) “Man is asked to make of himself what he is supposed to become to fulfill his destiny.”~Paul Tillich