September 2021

CROSSFITPower Clean2(L) 2(M) 2(MH) 2(H)“Air Force”For time:20 Thruster 95/6520 Sumo DL High Pull20 Push Jerk20 Overhead Squat20 Front Squat *4 Burpee every 1:00____________________ COMPETITOR Clean2(L) 2(M) 2(MH) 2(H) Clean Pull100% 2×3105% 3×2 Back Squat60% 1×565% 1×570% 2×5 5 rounds:AMRAP 3:003 DB Thruster 50/355 Calorie Assault Bike7 Toe to Bar(rest 1:00 between AMRAPs)____________________ POWERBUILDINGCycle 1/Week 1Deadlift […]

UPPER BODY “Countdown Sets”Chest Press “Countdown Sets”Front Pulldown“Countdown Sets”Shoulder Press“Countdown Sets”Seated Row“Countdown Sets”Seated Dip“Countdown Sets”Pullover“Countdown Sets”Choose a weight that you can do for 15 reps (fresh).Set 1: 10 Reps:10 Rest Set 2: 9 Reps:09 RestSet 3: 8 Reps:08 RestContinue to 1 rep…._______________________SLEDS6 rounds:40yd Sled Push 135/9080yd Farmers Carry 70/4440yd Sled Push (alternate rounds with a

CROSSFIT Close Grip Bench Press4(L) 4(M) 4(MH) 4(H) “Something’s Wrong With Cindy”AMRAP 20:005-10-15-20…. (start back at 5)Pull-upPush-up (x2 reps)Air Squat (x3 reps)______________________ COMPETITOR Push Press1(L) 1(M) 1(MH) 1(H)For time:3-6-9-6-3Power Clean 155/105Strict Handstand Push-up*30 Double Under after each round 4 rounds:8 Chest Press8 DB Fly(alternate rounds with a partner)For time:3:00 Plank1:30 L-Hold (hanging)____________________ WEIGHTLIFTING Clean 70%

CROSSFIT 3 rounds::40 Russian Twist :20 Rest:40 V-up:20 Rest:40 Shoulder Tap Plank:20 Rest 3 rounds for time:25 Burpee to Plate25 Calorie Row25 Russian KB Swing 70/44________________________ COMPETITOR 3 rounds for load:20yd Sled Pull (harness)20yd Yoke Carry20yd Dball Carry(rest 3:00 after each round)*once the round starts move to each station quickly – unbroken* AMRAP 6:00200m RunMax

CROSSFIT Power Snatch2(L) 2(M) 2(MH) 2(H) For time:800m Run40 Box Jump Over 24/20400m Run20 Box Jump Over200m Run10 Box Jump Over_____________________ COMPETITOR Snatch2(L) 2(M) 2(MH) 2(H)Snatch Pull100% 2×3105% 2×2Front Squat70% 1×575% 1×580% 1×5For Time:150/115 Calorie Row*7 burpee every 2:00___________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 1×185% 2×190% 1×1 Snatch Pull 100% 3×3Back Squat 70% 1×375% 1×180%

WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 3×1 Clean & Jerk 70% 1×2 75% 1×180% 2×185% 2×1Pause Squat 70% 1×275% 2×2Weighted Side Plank 3x :15 (MH) “The whole secret of life is to be interested in one thing profoundly and in a thousand things well.” ~Horace Walpole

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) Close Grip Bench Press5(L) 5(M) 5(MH) 5(H) For total reps:6 rounds :20 Deadlift 225/155:10 Rest:20 Burpee Over Bar:10 Rest:20 Pull-up:10 Rest____________________ COMPETITOR Clean2(L) 2(M) 2(MH) 2(H)Clean Pull100% 3×3 For total reps:8 Rounds :20 Deadlift 275/185:10 Rest:20 Burpee Over Bar:10 Rest:20 C2B Pull-up:10 RestNo Measure:50 GHD Sit-up50 Hip Extension(may partition)___________________POWERBUILDING

UPPER BODY”Cumulative Sets”Chest Press“Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row“Cumulative Sets”Seated Dip“Cumulative Sets”Pullover*Cumulative Sets 1. Select a weight that you can do for 15 reps, fresh.2. Perform 1 Rep followed by :10 Rest 3. Perform 2 Reps followed by :10 Rest 4. Perform 3 Reps followed by :10 Rest 5. Continue until failure

CROSSFIT For total time: (teams of 3)6 rounds – (each)40yd Sled Push 135/90(3 person relay)5 rounds – (each)10 DB Hang Clean & Jerk 50/3530 Double Under(3 person relay) 4 rounds – (each)200m Run(3 person relay) 3 rounds – (each)2 Rope Climb10 Thruster 95/65(3 person relay)_____________________ COMPETITOR Push Press2(L) 2(M) 2(MH) 2(H)For total time:3 rounds 15

CROSSFIT 3 rounds::40 Flutter Kicks:20 Rest:40 Toe Touch Crunch:20 Rest:40 Bicycle Crunch:20 Rest AMRAP 12:00120m Farmer Carry 53/3510 Toe to Bar20 Russian KB Swing 70/4410 Toe to Bar_______________________ COMPETITOR For time:40yd DBall Carry 100/6040yd DBall Carry 150/8040yd DBall Carry 200/100*use sandbag for 200lb Dball Pull-up Pyramid2-4-2-6-2-4-2 (88 total reps) Pull-upChin-upCommando (L)Commando (R)Wide Grip Seated Row4×10