2021

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

CROSSFIT Power Clean1(L) 1(M) 1(MH) 1(H)*increase weight of last set each week “D.T.”5 Rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead ______________________ COMPETITOR Clean Speed Ladder2 Waves:1-1-1-1-1(build up to 80% in the first wave then 85% in the second wave -based on heavy 2 from last week) Clean Pull100% 2×3110% 2×2

UPPER BODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Machine Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Pullover “Rest Pause Sets”Biceps Curl “Rest Pause Sets”Select a weight that allows 15 reps (fresh).Set 1: AMRAP(rest :30) Set 2: AMRAP (rest :30) Set 3: AMRAP (constant load for all

CROSSFITClose Grip Bench Press3(L) 3(M) 3(MH) 3(H) With a partner for time:200m Sled Push 135/902000m Row200m Farmer Carry 70/53________________________ COMPETITOR Split Jerk4(L) 4(M) 4(MH) 4(H) AMRAP 15:0010 Thruster 95/6530′ Handstand Walk10 Calorie Assault Bike30′ Handstand Walk5 rounds:5 Tempo Ring Push-up (:03 ecc)10 Arnold Press No measure:10-8-6-4-2Single-Leg Toe to BarBicycle Crunch (each side)Weighted Sit-up_________________________WEIGHTLIFTING Clean70% 2×275%

CROSSFIT 3 rounds:15 Kneeling Wood Chop (each side)10 High Boat to Low Boat5 Strict Toe to Bar AMRAP 7:00Burpee to 6″________________________COMPETITOR With a partner for time:200m Farmer Carry 70/53200m DBall Carry 100/60200m Farmer Carry 70/53200m Sled Push 135/90 5 rounds:5 Tempo Ring Pull-up (:03 ecc)10 Bent Barbell Row (supinated)(alternate rounds with a partner) For total

CROSSFIT Power Snatch1(L) 1(M) 1(MH) 1(H)*increase weight of last set each week “Helen Killed Karen”3 Rounds for time:400m Run50 Wall Ball 20/1421 KB Swing 53/3512 Pull-up_____________________ COMPETITOR Snatch Speed Ladder2 Waves:60% 1×165% 1×170% 1×175% 1×180% 1×1 *based on heavy double from last week.(increase weight on second wave if all were good on first) Snatch Pull100%

7:00a Strongman7:00a Competitor 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit __________________ WEIGHTLIFTING Snatch 70% 2×2 75% 2×180% 2×2Clean + Jerk 70% 2+275% 2+280% 2+2Front Squat 70% 1×275% 1×280% 1×185% 1×190% 1×1Weighted Side Plank 3x :15 (MH) “The greatest obstacle to discovery is not ignorance – it is the illusion of knowledge.” ~Daniel J.

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