September 2021

CROSSFIT Power Snatch2(L) 2(M) 2(MH) 2(H)3 rounds for time:500m Row21 Box Jump 24/2015 Handstand Push-up_______________________COMPETITOR Snatch2(L) 2(M) 2(MH) 2(H) Snatch Pull100% 3×3 3 rounds:8 Leg Press12 Goblet Lunge(alt. rounds with partner) For time:200m Ski Erg500m Assault Bike200m Run400m Ski Erg1000m Assault Bike400m Run800m Ski Erg2000m Assault Bike800m Run_____________________WEIGHTLIFTING Snatch 70% 2×275% 1×180% 2×185% 2×2 Snatch […]

WEIGHTLIFTING Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Front Squat + Jerk 2 waves:70% 1+1+175% 1+1+1 80% 1+1+1Pause Squat (:02 in bottom) 70% 3×3 Weighted Side Plank 3x :15 (MH) “Free speech carries with it some freedom to listen.” ~Warren E. Burger

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 10 rounds for time:6 Devil Press (single arm) 50/359 Wall Ball 20/1412 Sit-up_____________________ COMPETITOR For time: 8-1-7-2-6-3-5-4Clean (60% of heavy set last week)(alternate sets with a parter. touch & go) Clean Pull90% 2×3100% 3×2 For time:7 C2B Pull-up21 Overhead Squat 135/9514 C2B Pull-up14 Overhead Squat21 C2B Pull-up7 Overhead Squat3

UPPER BODY For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Chest Press Seated Row(No rest between rounds) For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Machine DipFront Pulldown (No rest between rounds) For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Shoulder Press Machine Pullover(No rest between rounds)For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Skull Crusher EZ Bar Curl(No rest between rounds)___________________________ SLEDS5

CROSSFIT Close Grip Bench Press6(L) 6(M) 6MH) 6(H) “Elizabeth”For time:21-15-9Power Clean 135/95Ring Dip___________________ COMPETITOR Push-Press3(L) 3(M) 3(MH) 3(H) 5 rounds for time:200m Run30′ Handstand Walk3 Rope Climb*rounds start every 4:00 AMRAP 12:003-6-9-12-15-etc…Toe to BarBox Jump Over 24/20DB Hang Clean & Jerk 50/35_________________ WEIGHTLIFTING Clean 70% 2×275% 1×180% 2×185% 2×1 Clean Pull 100% 3×3 Front Squat

CROSSFIT 3 rounds:1:00 Plank Hold (forearms)10 Candlestick Leg Lift10 Kick Sit (each side) 3 rounds for time:30 Burpee70 Double Under____________________ COMPETITOR For time: (partner)1-2-3-4 rounds:10yd Sled Push 180/13510yd Sled Drag (backward) 180/135*partner 1 starts with just 1 round, then after switch does 2 rounds, then does 3 rounds, then 4. Pull-up Pyramid 1-3-1-5-1-3-1Pull-upChin-upCommando-LCommando-R 3 rounds:8

CROSSFITPower Snatch2(L) 2(M) 2(MH) 2(H) For time:5 Rope Climb30 DB Lunge 50/35400m Run30 DB Lunge5 Rope Climb__________________ COMPETITORFor time: 8-1-7-2-6-3-5-4Snatch (60% of heavy set last week)(alternate sets with a parter. touch & go)Snatch Pull90% 2×3100% 3×2 Tempo Front Squat (:03 eccentric)80% 3×3 For total calories:1:00 Row1:00 Bike/Ski/Run2:00 Row2:00 Bike/Ski/Run3:00 Row3:00 Bike/Ski/Run4:00 Row4:00 Bike/Ski/Run*choose one Bike/Ski/Run

WEIGHTLIFTING Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Front Squat + Jerk 2 waves:70% 1+1+175% 1+1+1 80% 1+1+1Pause Squat (:02 in bottom) 70% 3×3Weighted Side Plank 3x :15 (MH) ____________________ Powerlifters Competing in Las Vegas “The farther backward you can look, the farther forward you can see.” ~Winston Churchill

CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H) 3 rounds for total reps:Min 1: DB Snatch 50/35Min 2: Hand Release Push-upMin 3: Ball Slam 20/14Min 4: Toe to BarMin 5: Box Jump Over 24/20Min 6: Rest_____________________ COMPETITOR Clean3(L) 3(M) 3(MH) 3(H) Clean Pull90% 3×3 For time:21-15-9Deadlift 225/155Thruster 95/65 4 rounds:12 Teapot Lunge (total)12 Glute Bridge____________________ POWERBUILDING Testing/MeetBack

UPPER BODY 10-8-6-15 Chest Press (alternate sets with a partner) 10-8-6-15 Seated Row (alternate sets with a partner) 10-8-6-15 Incline Press (alternate sets with a partner)10-8-6-15 Front Pulldown (alternate sets with a partner) 10-8-6-15 Machine Dip (alternate sets with a partner)10-8-6-15 Low Row (alternate sets with a partner)__________________________SLEDS3 rounds for total distance::10 Sled Push Shuttle