October 2022

UPPER BODY AMRAP 8:008 Chest Press8 Lat Pulldown  AMRAP 8:008 Shulder Press 8 Seated Row  AMRAP 8:008 Machine Dip 8 Pullover  AMRAP 8:00 8 Triceps Extension 8 Biceps Curl  2 rounds: 15 Pec Deck 15 Rear Delt Fly  __________________________ WEIGHTLIFTING Pause Power Snatch (BK) 70% 2×375% 2×3 Strict Press5(L) 5(M) 3(MH) 3(H)  Dumbbell Bench Press 12(L) 10(M) 8(MH) 6(H)  Overhead Triceps Extension 15(L) 12(M) 10(MH) 8(H)  […]

CROSSFIT Clean + JerkBuild to a heavy set of 2+2-20/10lbs: 3(2+2) For time:50 Double Under20 Overhead Squat 95/6550 Double Under20 Front Squat 135/9550 Double Under20 Back Squat 185/12550 Double Under _________________________________ STRONGFIT Cycle 7/Week 3Dumbbell Shoulder Press12(L) 10(M) 8(MH) 6(H)  Machine Dip 12(L) 10(M) 8(MH) 6(H)  3 rounds: No rest between exercises.12 Machine Shoulder Press 12 Upright Row (alternate rounds with

CROSSFIT “Jerry”For time:1 Mile Run 2k Row 1 Mile Run  __________________________ STRONGFIT Cycle 7/Week 3Back Squat 8(L) 6(M) 4(MH) 2(H)  2 rounds: 8 Bulgarian Split Squat 8 Single Leg RDL (alternate rounds with a partner)  Leg Press6(H) 12(MH) 25(M)  2 rounds:No rest between exercises.15 Leg Extension 15 Hamsting Curl (alternate rounds with a partner)  Standing Calf Raise 2 sets (pick reps)  __________________________ COMPETITOR 3 rounds for quality:12

CROSSFIT For load:Bench Press 5-5-5-5-5(make consistent increases) AMRAP 9:009 Deadlift 95/656 Hang Power Clean 3 Shoulder to Overhead __________________________________ STRONGFIT Cycle 7/Week 3Bench Press 8(L) 6(M) 4(MH) 2(H) *follow each set with 10 lat pulldown  3 rounds: No rest between exercises.8-12 Dumbbell Incline Press8-12 Dumbbell Fly 8-12 Dip (alternate rounds with a partner)  AMRAP 10:0010 Calorie Assault Bike 10 Biceps Curl (alternate rounds with

SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Pull(rest :45)40yrd Sled Push (rest :30)40yrd Sled Pull(rest :15)40yrd Sled Push *200m recovery walk ______________________________ WEIGHTLIFTING Snatch Snatch Pull + Snatch + Overhead Squat 70% 2(2+2+2)75% 2+2+280% 2(2+2+2) Clean + Front Squat + Jerk 70% 2(2+2+2) 75% 2+2+280% 2(2+2+2) Pause Squat 65% 1×270% 1×2 75% 1×280% 1×2 Back Extension 2 sets (pick reps)  “It takes courage to grow

CROSSFIT For load:Deadlift 6-6-6-6-6(make consistent increases) AMRAP 12:003 Handstand Push-up 6 Ring Dip 9 Pull-up  ________________________________ STRONGFIT Cycle 7/Week 2Deadlift 5(L) 5(M) 5(MH) 5(H)  Bent Barbell Row 8(L) 8(M) 8(H)  Good Morning 8(L) 8(M) 8(MH)  3 rounds: No rest between exercises.8-12 Lat Pulldown8-12 Pullover8-12 Seated Row (alternate rounds with a partner)  25-20-15Calorie Ski Erg Nautilus Ab ______________________________ COMPETITOR 3 rounds for quality:12 Candlestick Roll to Squat10

UPPER BODY Complete with as little rest as possible:50 Chest Press (use a weight that you can do 12-15 reps with) Complete with as little rest as possible:50 Lat Pulldown (use a weight that you can do 12-15 reps with) Complete with as little rest as possible:50 Shoulder Press (use a weight that you can do 12-15 reps with)

CROSSFIT Clean & JerkBuild to a moderately heavy set of 2-20/10lbs: 3×2 For time: 12 Back Squat 185/125400m Run 9 Back Squat 400m Run 6 Back Squat 400m Run 27 Wall Ball Shot 20/14  _______________________________ STRONGFIT Cycle 7/Week 2Dumbbell Shoulder Press12(L) 10(M) 8(MH) 6(H)  Machine Dip 15(L) 12(M) 10(MH) 8(H)  3 rounds: No rest between exercises.12 Machine Shoulder Press 12 Upright Row (alternate rounds with a partner) 

CROSSFIT “Upside Down Lactic Ladders”5 rounds for total calories::50 Row for calories:10 Rest :40 Row for calories:20 Rest :30 Row for calories:30 Rest :20 Row for calories:40 Rest :10 Row for calories:50 Rest  ________________________________ STRONGFIT Cycle 7/Week 2Back Squat 10(L) 8(M) 6(MH) 4(H)  2 rounds: 8 Bulgarian Split Squat 8 Single Leg RDL (alternate rounds with a partner)  Leg Press6(H) 12(MH) 25(M)  2 rounds:No rest

CROSSFIT For load:Bench Press 8-8-8-8-8(make consistent increases) AMRAP 3:0020 Burpee Over Bar20 Shoulder to Overhead 115/8520 Toes to Bar20 DB Snatch 50/3520 Box Jump Over 24/20 (1:00 rest after AMRAP) AMRAP 4:0020 Burpee Over Bar20 Shoulder to Overhead 115/8520 Toes to Bar20 DB Snatch 50/3520 Box Jump Over 24/20 (2:00 rest after AMRAP) AMRAP 5:0020 Burpee