October 2021

CROSSFIT Close Grip Bench Press4(L) 3(M) 2(MH) 1(H) With a partner for distance:5 rounds -AMRAP 4:0030 Hand-Release Push-up25 Toe to Bar20 Deadlift 225/155*row for meters in remaining time__________________ COMPETITOR Split Jerk2(L) 2(M) 2(MH) 2(H) AMRAP 16:000:00 – 8:008 DB Hang Clean & Jerk 50/358 Toe to Bar 8:00 – 16:008 Handstand Push-up8 Deadlift 225/155 3 […]

CROSSFIT 3 rounds::30 Copenhagen Plank (each side)1:00 Tall Plank (on hands) For time:600m Run50 Wall Ball 20/1440 DB Lunge Steps 50/3530 Toe to Bar200m Run____________________ COMPETITOR 3 rounds for time:20yd Dball Carry 100/8020yd Sled Push 180/13520yd Dball Carry 150/10020yd Sled Push 225/180(rest 3:00 between rounds) 3 rounds:10 Tempo Ring Pull-up (:03 ecc)10 DB Gorilla Row(alt.

CROSSFIT Every 1:00 for 10:001 Power Snatch AMRAP 15:0018 Sit-up15 Box Jump Over 24/2012 Single-Arm Devil Press 50/35__________________________ COMPETITOR Snatch2(L) 2(M) 1(MH) 1(H) Snatch Pull + Snatch High Pull90% 2+295% 2+1100% 2(1+1) Front Squat50% 1×855% 1×860% 1×8 5 rounds for time:500m Row400m Run(rest 1:00 between rounds) _________________________ WEIGHTLIFTING Snatch 70% 2×275% 2×180% 3×1 Clean &

7:00a Competitor 7:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________ WEIGHTLIFTING Senior State MeetEveryone else:Snatch Build to Opener Clean & Jerk Build to Opener Front Squat 70% 1×375% 1×280% 1×1 “By all these lovely tokens September days are here, With summer’s best of weather And autumn’s best of cheer.” ~Helen Hunt Jackson

CROSSFIT Every 1:00 for 10:001 Power Clean(make consistent increases)AMRAP 9:003-6-9-12-15-18-etc…Toe to BarWall Ball 20/14________________________ COMPETITOR Clean3(L) 2(M) 1(MH) 1(H) Clean Pull + Clean High Pull90% 4x (2+2) Back Squat70% 1×575% 1×380% 2×1 For time:28 Calorie Row28 Overhead Squat 95/6521 Calorie Row21 Overhead Squat(3:00 Rest)14 Calorie Row14 Overhead Squat 135/957 Calorie Row7 Overhead Squat_______________________ POWERBUILDING Cycle

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Dumbbell Fly 8-12 Chest Press (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Rear Delt Fly 8-12 Low Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between

CROSSFIT Close Grip Bench Press2(L) 2(M) 2(MH) 2(H) “Grace(ish)”For time:400m Run30 Clean & Jerks 135/95400m Run_______________________ COMPETITOR Split Jerk3(L) 3(M) 3(MH) 3(H) With a partner for time:400m Run42 Handstand Push-up42 Ring Dip42 Push-up400m Run30 Handstand Push-up30 Ring Dip30 Push-up400m Run18 Handstand Push-up18 Ring Dip18 Push-up*partners run together 3 rounds:15 Core Roll-up10 Ab Wheel5 Single Leg

CROSSFIT 3 rounds:15 Core Roll-up10 Ab Wheel5 Single Leg Jacknife (each leg.) 6 rounds for time:500m Row30 Double Under10 DB Overhead Lunge 50/35_________________________ COMPETITOR 5 Rounds for distance:AMRAP 2:00200m Run40yd Sled Push 135/9040yd Sled Drag (backward) 135/90(1:00 Rest after each AMRAP)*after rest, run back to sled andcontinue whatever movement youwere on before – score is

CROSSFIT For load:Every 1:00 for 10:001 Power Snatch(make consistent increases) For time:18-15-12Burpee Box Jump Over 24/20Russian KB Swing 70/53Pull-up______________________ COMPETITOR Snatch3(L) 2(M) 1(MH) 1(H) Snatch Pull + Snatch High Pull90% 4(2+2) Front Squat80% 1×385% 1×290% 1×1 10 rounds for distance::40 Bike/Run/Ski:20 Rest:40 Row:20 Rest______________________ WEIGHTLIFTING Week of State Championships for Seniors.Snatch 70% 2×275% 1×180% 2×185%

7:00a Strongman7:00a Competitor 8:00a Weightlifting 9:00a CrossFit10:00a CrossFit _________________ WEIGHTLIFTING Snatch 70% 2×2 75% 2×180% 2×2 Clean + Jerk 70% 2+275% 2+280% 2+2 Front Squat 70% 1×275% 1×280% 1×2 “Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken” ~Frank Herbert