March 2023

UPPER BODY Incline Press15(L) 12(M) 10(MH) 8(H) Pec Deck 8(H) 10(MH) 12(M) 15(L)  Decline Press15(L) 12(M) 10(MH) 8(H) High Row15(L) 12(M) 10(MH) 8(H) Rear Delt Fly 8(H) 10(MH) 12(M) 15(L)  Low Row 15(L) 12(M) 10(MH) 8(H) _________________________ WEIGHTLIFTING Power Snatch4×3 (M) Jerk in Split3(L) 3(M) 3(MH) 3(H)  Incline Press 15(L) 12(M) 10(MH) 8(H) 4 rounds:12 Plate Raise 12 Triceps Pushdown  Lateral Raise […]

CROSSFIT For load:Every 1:00 for 10:00Odd min: 10 Seated RowEven min: 10 Chest Press(choose reps prior to start. unbroken)  “The Ghost”5 rounds for calories + reps:1:00 Row for Calories1:00 Burpees1:00 Double unders1:00 Rest  _________________________ STRONGFIT Cycle 3/Week 31.5 Standing Press 5(L) 4(M) 3(MH) 2(H)  AMRAP 7:001-2-3-4-5-6-7…..Dip(alternate with a partner. start back at one at failure)  3 rounds: No rest

CROSSFIT Split Squat 8(L) 8(M) 8(H)  “Christine”3 rounds for time:500m Row12 Deadlift (bwt)21 Box Jump  _______________________ STRONGFIT Cycle 3/Week 3Pause Squat 5(L) 4(M) 3(MH) 2(H)  2 rounds: No rest between exercises.15 Leg Extension 15 Leg Press(alternate rounds with a parrtner)  2 rounds:No rest between exercises.40m Walking Lunge 40 Russian Kettlebell Swing (alternate rounds with a parrtner)  3 rounds:15 Weighted Sit-up AMRAP Toes to Bar 

CROSSFIT Dumbbell Incline Press 8(L) 8(M) 8(MH) 8(H)  “Nicole”AMRAP 20:00400 Meter RunAMRAP Pull-up  _____________________ STRONGFIT Cycle 3/Week 3“Juarez Valley 8’s”8-1-7-2-6-3-5-4 (constant load) Bench Press Barbell Biceps Curl (alternate rounds with a partner)  Dumbbell Pullover 15(L) 12(M) 10(MH) 8(H)  AMRAP 7:0012 Pec Deck 12 Machine Dip (alternate rounds with a parrtner)  3 rounds: No rest between exercises.15 Face Pull Push-up (pick reps) (alternate rounds with a parrtner)  ___________________

SLEDS3 rounds:80m Sled Push Shuttle 90/45(alternate shuttles with a partner)  80m Farmers Walk  4 rounds:40m Sled Push Shuttle 135/70(alternate shuttles with a partner)  80m Farmers Walk  5 rounds:20m Sled Push Shuttle 180/90(alternate shuttles with a partner)  ____________________________ WEIGHTLIFTING Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1  Build to a heavy set: Snatch Pull + Floating

CROSSFIT & COMPETITOR CrossFit Open 23.36:00 to complete:5 Wall Walk 50 Double Under15 Snatch 95/655 Wall Walk 50 Double Under 12 Snatch 135/95 *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:20 Strict Hanstand Push-up 50 Double Under 9 Snatch 185/125 *If completed before the 9-minute time cap, add 3 minutes to the time

UPPER BODY 3 rounds:No rest between exercises.8-12 DB Incline Press8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Cable High Row 8-12 Rear Delt Fly 8-12 Cable Low Row (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Lateral Raise 8-12 Machine Shoulder Press8-12 Upright Row (alternate rounds with a partner)  3 rounds:No rest between