March 2022

CROSSFIT At a moderate load: Every 2:00 for 10:00 2 Snatch Pull + 2 Snatch   “Hitch, Please!” For time: 200m Run 20 DB Snatch 50/35 (alt. arms) 400m Run 20 DB Snatch 50/35 40 Hand Release Push-up 800m Run 20 DB Snatch 50/35 40 Hand Release Push-up 80 Steps DB Walking Lunge 50/35 (single […]

7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ________________ WEIGHTLIFTING Snatch 3 waves: 70% 1×1 75% 1×1 80% 1×1  Clean + Jerk 70% 2+2 75% 2+2 80% 2(2+2)   Pause Squat 70% 3×3   Good Morning 8(L) 6(M) 4(H) “Honor lies in honest toil.” ~Grover Cleveland

CROSSFIT “Aug Dog Special” 1 hour to establish: Back Squat – Heavy 1 Bench Press – Heavy 1 Deadlift – Heavy 1 _____________________ COMPETITOR 4 rounds for quality: 6 GHD Sit-up 4 Deficit Strict HSPU 2 Rope Climb 6 rounds for reps: Bar Muscle-up (rest :30 between rounds)   “J Ro Special” AMRAP 10:00 3-6-9-12-15-etc…

UPPER BODY “Rest Pause Sets” Incline Chest Press   “Rest Pause Sets” Seated Row   “Rest Pause Sets” Machine Shoulder Press   “Rest Pause Sets” Lat Pulldown   “Rest Pause Sets” Machine Dip   “Rest Pause Sets” Biceps Curl   “Rest Pause Sets” Triceps Extension   “Rest Pause Sets” Select a weight that allows 15

CROSSFIT “Conley Can’t Lose” For time: 250m Row 25 Burpee 500m Row 25 Burpee 750m Row 25 Burpee ______________________ COMPETITOR 3 rounds for quality: 6 DB Hang Clean Thruster 4 D-Ball Front Squat 2 D-Ball Over Shoulder   For load: Power Snatch + Hang Snatch + OHS Build to a Heavy 2+2+2   “Conley Can’t

CROSSFIT “Rylee Bear Don’t Care” 5 rounds for total reps: AMRAP 3:00 3 Power Clean 135/95 9 Wall Ball 20/14 15 Double Under (1:00 rest after each AMRAP) _____________________ COMPETITOR 4 rounds for quality: 6 Strict Pull-up 4 Single-Arm Devil Press 2 Tempo Muscle Down (:10 ecc)   6 rounds for reps: Ring Muscle-up (:30

CROSSFIT “Anna’s Paradise” 2 rounds for time: 800m Run 25 Toe to Bar 20 DB Snatch 50/35 15 Box Jump Over 24/20 ____________________ COMPETITOR 4 rounds for quality: 6 Pistol Squat (alt. legs) 4 Glide Kip Bar Muscle-up 2 Glute-Ham Raises   For load: Power Clean + Hang Clean + Thruster Build to a Heavy

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit 2:00p End of The Open Party!_________________________ WEIGHTLIFTING Snatch 70% 1×375% 2×280% 5×1 Clean + Front Squat + Jerk70% 2(1+2+1)75% 1+2+180% 2(1+2+1) Pause Squat 60% 1×365% 1×370% 1×275% 1×2 Good Morning 6(L) 6(M) 6(MH) “Giving money and power to government is like giving whiskey and car keys

CROSSFIT & COMPETITOR “22.3”For time: (cap12)21 Pull-up 42 Double Under 21 Thruster 95/6518 Chest to Bar Pull-up 36 Double Under 18 Thruster 115/7515 Bar Muscle-up 30 Double Under 15 Thruster 135/85_________________________ POWERBUILDING Deload WeekSingle-Leg RDL 2×8 (M) Leg Press 2×15 (M) Hip Thrust2×15 (M) Back Extension 2×15 (0) 3 rounds:80yd Sled Pull (M)(alternate rounds with

UPPER BODY Machine Incline Press12(L) 10(M) 8(MH) 6(H) Pec Deck 3×12 (M) Machine Chest Press 12(L) 10(M) 8(MH) 6(H) Front Pulldown 12(L) 10(M) 8(MH) 6(H) Rear Delt Fly 3×12 (M) Seated Row 12(L) 10(M) 8(MH) 6(H)__________________________ SLEDS2 rounds:40yd Walking Lunge 40yd Jog40yd Sled Push 180/13580yd Jog 80yd Sled Pull 180/13580yd Jog 40yd Backward Sled Drag