April 2023

CROSSFIT Bent Dumbbell Row 12(L) 10(M) 8(MH) 6(H) For time:400m Run50 Burpee to Plate150 Double Under50 V-up400m Run ______________________________ STRONGFIT Cycle 1/Week 2Complete with as little rest as possible:50 Machine Shoulder Press (use a weight that you can do 12-15 reps with) Complete with as little rest as possible:50 Front Pulldown  Complete with as little rest as possible:50 Decline […]

CROSSFIT Front Squat 4(L) 4(M) 4(MH) 4(H) “Fran”For time:21-15-9Thruster 95/65Pull-up ________________________ STRONGFITCycle 1/Week 2Complete with as little rest as possible:50 Leg Press(use a weight that you can do 12-15 reps with) Complete with as little rest as possible:50 Machine Squat  Complete with as little rest as possible:50 Hamstring Curl  Complete with as little rest as possible:50 Leg

CROSSFIT Dumbbell Bench Press12(L) 10(M) 8(MH) 6(H) For total reps:Every 1:00 for 20:00Minute 1 – Row for CaloriesMinute 2 – Hand Release Push-upMinute 3 – Assault Bike for CaloriesMinute 4 – DB Snatch 50/35Minute 5 – Rest _________________________ STRONGFIT Cycle 1/Week 2Complete with as little rest as possible:50 Chest Press (use a weight that you can do 12-15

SLEDSChoose weight: 20m Sled Push Shuttle 40m Sled Push Shuttle 60m Sled Push Shuttle 80m Sled Push Shuttle (alternate shuttles with a partner)  Choose weight:20m Farmers Walk 40m Farmers Walk 60m Farmers Walk 80m Farmers Walk 60m Farmers Walk 40m Farmers Walk 20m Farmers Walk (alternate walks with a partner)  Choose weight: 80m Sled Push Shuttle 60m Sled Push Shuttle 40m Sled Push Shuttle 20m Sled Push Shuttle (alternate shuttles with a

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases)  2 rounds for time:50 Double Under 200m Farmers Carry 53/3530 Box Jump 24/20200m Run 30 Russian Kettlebell Swing 70/44200m Med Ball Run 20/1430 Sit-up  __________________________ STRONGFITCycle 1/Week 1Complete with as little rest as possible:50 Steps Power Runner (use a weight that you can do 12-15 reps with) Complete with as

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck 8-12 Decline Press(alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Rear Delt Fly 8-12 Low Row (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Lateral Raise (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Machine Dip 8-12 Biceps Curl (alternate

CROSSFIT Bent Dumbbell Row 10(L) 10(M) 10(MH) 10(H)  For total time:6 rounds: 8 Calorie Assault Bike 8 Pull-up  (rest 1:00)  5 rounds: 10 Calorie Row 10 Dip (rest 1:00)  4 rounds: 12 Calorie Ski Erg 12 Burpee to 6″ Reach ___________________________ STRONGFIT Cycle 1/Week 1Complete with as little rest as possible:50 Machine Shoulder Press (use a weight that you can do 12-15 reps with) Complete

CROSSFIT Front Squat 5(L) 5(M) 5(MH) 5(H)  AMARP 15:00 45′ Walking Lunge 30 Calorie Row 15 Toes to Bar  ________________________ STRONGFIT Cycle 1/Week 1Complete with as little rest as possible:50 Leg Press(use a weight that you can do 12-15 reps with) Complete with as little rest as possible:50 Machine Squat (use a weight that you can do 12-15 reps with) Complete with

CROSSFIT Dumbbell Bench Press10(L) 10(M) 10(MH) 10(H)  AMRAP 10:005 Shoulder to Overhead 115/7510 Deadlifts 115/7515 Box Jumps 24/20 _____________________________ STRONGFIT 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 Seated Row (use a weight that you can do 12-15 reps with) Complete

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  __________________________ WEIGHTLIFTING Meet next Saturday, April 15thSnatch Build to Opener Clean & Jerk Build to Opener “Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family.” ~Kofi Annan