May 2022

CROSSFIT For load: 1.5 Deadlift 5-5-5-5   AMRAP 7:00 3-6-9-12-15-18-etc… Power Clean 135/95 Toe to Bar ___________________ COMPETITOR 3 rounds for quality: 12 Supinated Band Pull Apart 10 Seated Row 8 Cross Body Hammer Curl (each arm)   Muscle Snatch + Tall Snatch + Drop Snatch 5-4-3-2-1 (of each)   Snatch Build to Heavy 5 […]

UPPER BODY 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 Lat Pulldown 8-12 Rear Delt Fly 8-12 Low Row (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12

CROSSFIT For load: 1.5 Front Squat 5-5-5-5   With a partner for time: 50-40-30-20-10 Calorie Row Double Under Sit-up KB Swing 53/35 ________________________ COMPETITOR 2 rounds for quality: 12 Leg Press 12 Leg Extension 12 Leg Curl   Power Clean + Hang Clean + Front Squat 5(1+2+1) (Tempo FS – :05 eccentric)   Clean Deadlift

CROSSFIT For load: 1.5 Press 5-5-5-5-5   For time: 50 Calorie Assault Bike 50 Goblet Lunge 53/35 50 Burpee to 6″reach _________________________ COMPETITOR 2 rounds for quality: 8 Dive Bomb Push-up 15 Band Triceps Push-down 8 Z-Press (2x DB)   Push-Press + Push Jerk + Jerk 5(1+1+1)   Bench Press 5-5-3-3-3 *follow each set with

CROSSFIT AMRAP 30:00 (with a partner) 5 Pull-up 10 Push-up 15 Air Squat (alt. with partner) 10 Pull-up 20 Push-up 30 Air Squat (alt. with partner) 15 Pull-up 30 Push-up 45 Air Squat (alt. with partner) *Start over from the top _________________________ COMPETITOR 2 rounds for quality: 12 Elevated Heel KB Deadlift (partials) 10 Banded

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  ________________ WEIGHTLIFTING  Snatch 70% 2×2 75% 2×2 80% 2×2   Clean + Front Squat + Jerk 70% 1+1+1 75% 1+1+1 80% 3(1+1+1)   Pause Squat 60% 1×3 65% 1×3 70% 1×3   2 rounds: 15 Oblique Crunches (each side) 15 Back Extension 15 Nautilus Ab

CROSSFIT At a moderate load: 1.5 Deadlift 5-5-5-5   5 rounds for total reps: AMRAP 3:00 15/12 Calorie Assault Bike 10 Overhead Squat 95/65 Max Burpee Over the Bar (rest 1:00 after each AMRAP) ________________________ COMPETITOR 3 rounds for quality: 6 Tempo DB Row (each arm, :05 eccentric) 8 Bradford Press 10 Barbell Shrug  

UPPER BODY “Juarez Valley 8’s” 8-1-7-2-6-3-5-4 Incline Press (constant load. keep rest short)   Pec Deck 15(L) 12(M) 10(H)   “Juarez Valley 8’s” 8-1-7-2-6-3-5-4 Machine Dip (constant load. keep rest short)   “Juarez Valley 8’s” 8-1-7-2-6-3-5-4 Lat Pulldown (constant load. keep rest short)   Rear Delt Fly 15(L) 12(M) 10(H)   “Juarez Valley 8’s” 8-1-7-2-6-3-5-4

CROSSFIT At a moderate load: 1.5 Front Squat 5-5-5-5 – 2 rounds for total time with a partner: 6 rounds – 7 Power Clean 135/95 21 Double Under (alternate full rounds with partner) -then- 6 rounds – 7 Shoulder to Overhead 135/95 21 Double Under (alternate full rounds with partner) ________________________ COMPETITOR 3 rounds for quality:

CROSSFIT At a moderate load: 1.5 Press 5-5-5-5-5 8 rounds for time: 250m Row 10 KB Swing 53/35 10 Box Jump ______________________ COMPETITOR 3 rounds for quality: 5 Tempo Z-Press (each arm, :05 eccentric) 10 Neutral Grip Pulldown/Pull-up 10 Pullover & Press (neutral grip)   Block Power Clean + Block Clean (BK) 60% 2+2 65% 1+2