2021

CROSSFITAt a moderate load:Back Squat 6-6-6-6(make consistent increases)AMRAP 15:0030 Double Under20 Sit-up10 Goblet Squat 53/35____________________ COMPETITOR For load:Every 2:00 for 12:001 Snatch Pull + 1 Snatch + 1 Hang Snatch (make consistent increases) Back Squat60% 1×370% 1×380% 1×375% 1×365% 1×3 3 rounds for load:10 Leg Extension (M)10 Hip Press (M)(alternate rounds with a partner)AMRAP 9:001-2-3 […]

WEIGHTLIFTING Snatch 3 waves:65% 1×2 70% 1×275% 1×2 Build to a heavy set:1 Clean + 2 Front Squat + 2 Jerk Front Squat 75% 3×3 Weighted Tempo Back Extension (:04 ecc)2×8 (M) “Don’t worry that children never listen to you; worry that they are always watching you.” ~Robert Fulghum

CROSSFITFor load:Deadlift 5-3-2-2-2(make consistent increases)For time:21-15-9Thruster 95/65Burpee Over Bar______________________ COMPETITOR Deadlift50% 1×855% 1×560% 1×365% 1x Max Rep AMRAP 20:002 Muscle-up6 Thruster 135/9510 Burpee Over Bar No measure:1:00 Plank Hold1:00 Side Plank (left arm)1:00 Side Plank (right arm)_____________________ POWERBUILDINGCycle 1/Week 1 (deload week) Deadlift 35% 1×5Deadlift from blocks (BK)3×5 (L) Wide Grip Front Pulldown 2×12 (M)

Upper Body 3 rounds: No rest between exercises.8-12 Machine Shoulder Press8-12 Machine Pullover 8-12 Machine Dip (alternate rounds with a partner) 3 rounds: No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Upright Row (alternate rounds with a partner) 3 rounds: No rest between exercises.8-12 Dumbbell Lateral Raise 8-12 Dumbbell Front Raise 8-12 Dumbbell

CROSSFITFor load:Strict Press 5-3-2-2-2(make consistent increases)With a partner for time:4 Rope Climb50 Toe to Bar3000m Row50 Toe to Bar4 Rope Climb_____________________________ COMPETITOR 2 Rounds no measure:45′ Handstand Walk:30 L-Sit HoldBench Press50% 1×855% 1×560% 1×365% 1x Max Rep For time:27-21-15-9Handstand Push-upRussian KB Swing 70/53No measure:2000m Ski Erg(1:00 easy pace / :15 fast pace)___________________________WEIGHTLIFTING Clean from blocks

CROSSFITFor time:1:00 Plank500m Row1:00 PlankFor time:50 DB Snatch 50/3525 Box Jump 24/2030 DB Snatch15 Box Jump10 DB Snatch5 Box Jump________________________COMPETITOR 5 Rounds for load + reps:Every 1:00 for 15:00Minute 1 – 1 Snatch (load)Minute 2 – Strict Toes to Bar (reps)Minute 3 – Rest Back Squat50% 1×855% 1×560% 1×365% 1x Max RepFor time:90 Double Under30

Memorial Day Schedule7:00a-12:00p Open Gym 7:00a Heat 1 of “Murph”8:00a Heat 2 of “Murph”9:00a Heat 3 of “Murph”9:00a Powerbuilding _____________________ CROSSFIT & COMPETITOR “Murph”For time:1 Mile Run100 Pull-up200 Push-up300 Air Squat1 Mile Run -or- “1/2 Murph”For time:800m Run50 Pull-up100 Push-up150 Air Squat800m Run_______________________ WEIGHTLIFTING DrillHang Snatch High Pull 4×4 At a moderate load: Muscle Snatch

Snatch 70% 4×3 Clean + Front Squat + Jerk 70% 3(2+2+2) Front Squat 70% 4×4 Tempo Back Extension (:04 ecc)3×8 (0) “The triumph can’t be had without the struggle.” ~Wilma Rudolph

CROSSFITFor load:Deadlift 8-6-4-4-4(make consistent increases) AMRAP 7:003-6-9-12-15-etc…Pull-upOH Squat 95/65__________________________ COMPETITORDeadlift60% 1×570% 1×580% 1×575% 1×565% 1×5 Single-Arm Bent DB Row3×8 (M) DB Rear Delt Fly 3×10 (M)7 rounds for time:200m Run7 Chest to Bar Pull-up7 Burpees to 6″__________________________ POWERBUILDING Testing Week Deadlift1RM “Any change, even a change for the better, is always accompanied by drawbacks and

Upper Body 12-10-8No rest between exercises.Pullover Supinated Pulldown (alternate rounds with a partner) 12-10-8No rest between exercises.Pec Deck Chest Press(alternate rounds with a partner) 12-10-8No rest between exercises.Dumbbell Rear Delt Fly Seated Row (alternate rounds with a partner) 12-10-8No rest between exercises.Dumbbell Lateral Raise Shoulder Press (alternate rounds with a partner) 12-10-8No rest between exercises.Triceps