May 2023

UPPER BODY 3 rounds: 10 Machine Shoulder Press 10 Machine Dip (alternate rounds with a partner)  3 rounds: 10 Lat Pulldown 10 Pullover (alternate rounds with a partner)  2 rounds: 6 Chest Press (H) 12 Pec Deck (MH) 25 Triceps Pushdown (M) (alternate rounds with a partner)  2 rounds: 6 Seated Row (H) 12 Rear Delt Fly (MH) 25 Cable Biceps Curl (M) (alternate rounds with a partner)  2 rounds: 30 […]

CROSSFITFor load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases)  AMRAP 12:006 Bench Press 185/1259 Deadlift 225/155 ________________________ STRONGFIT Cycle 3/Week 2Barbell Shoulder Press 8(L) 8(M) 5(MH) 5(H)  Chest Press 10(L) 10(M) 10(H)  3 rounds: 12 Plate Circles (both directions) 12 Plate Side to Side (over and back is one) (alternate rounds with a partner)  3 rounds: 12 Plate

CROSSFIT10 rounds for reps + calories:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest  _______________________ STRONGFIT Cycle 3/Week 2Back Squat 8(L) 8(M) 5(MH) 5(H)  Romanian Deadlift 3×8 (M)  Walking Lunge (steps each leg)3×8 (M)  Single-Leg Standing Calf Raise 2 sets (pick reps)  5 rounds:1:00 Assault Bike :15 Rest :30 Sit-up :15 Rest  ______________________ COMPETITOR 3 rounds for quality::50 Wall Sit25 Bicycle Crunches (each side)25 Banded

CROSSFIT & COMPETITOR Memorial Day “Murph”For time: 1 Mile Run 100 Pull-up200 Push-up 300 Air Squat 1 Mile Run  ________________________ STRONGFIT Cycle 3/Week 2Bench Press8(L) 8(M) 5(MH) 5(H)  DB Incline Press 10(L) 10(M) 10(H)  DB Pullover 10(L) 10(M) 10(H)  3 rounds: 8 Tempo Pec Deck (:04 ecc) 12 Machine Dip (alternate rounds with a partner)  Machine Biceps Curl 10(L) 10(M) 10(H)  Face Pull 3×15 (M)  ______________________ WEIGHTLIFTING Snatch 70% 1×3 75% 2×2 80%

SLEDS3 rounds:80m Sled Pull Shuttle 135/9080m Farmers Walk 70/4480m Sled Push Shuttle (alternate shutlles with a partner) 200m recovery jog between rounds WEIGHTLIFTING Snatch 70% 2×375% 2×3 Clean + Jerk 70% 2+275% 2+280% 2(2+2) Back Squat 80% 6 sets of 2  2 rounds: 20 Reverse Hyper:30 Weighted Plank Hold “The dancer’s body is simply the luminous manifestation of the soul.” ~Isadora Duncan

CROSSFIT For load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases)  AMRAP 12:0010 Box Jump Overs 24/2020 Single-Arm DB Snatch 50/35 30 Double Under_____________________________ STRONGFITCycle 3/Week 1Trap Bar Deadlift 8(L) 8(M) 8(MH) 8(H)  Bent Barbell Row 8(L) 8(M) 8(MH) 8(H)  21-15-9 Lat Pulldown Russian Kettlebell Swing  3 rounds: 12 Prone Incline Rear Delt Fly 12 Ring Row  Sled Backward Drag 200m __________________________

UPPER BODY Machine Dip 10(L) 10(M) 10(MH) 10(H)  Supinated Pulldown 10(L) 10(M) 10(MH) 10(H)  Skull Crusher 10(L) 10(M) 10(MH) 10(H)  Barbell Curl10(L) 10(M) 10(MH) 10(H)  Machine Triceps Pushdown 10(L) 10(M) 10(MH) 10(H)  Incline Dumbbell Curl 10(L) 10(M) 10(MH) 10(H)  3 rounds: 12 Cable Overhead Triceps Extension 12 Machine Biceps Curl _____________________________ WEIGHTLIFTING Pause Power Snatch (:02 BK) 70% 2×375% 3×2  Snatch Sotts Press 5(L) 4(M) 3(MH) 2(H) 

CROSSFIT 5 sets for total reps:Strict Pull-up (rest 1:00 between sets)  8 rounds for time: 250m Row 200m Run  __________________________ STRONGFIT Cycle 3/Week 1Barbell Shoulder Press 8(L) 8(M) 8(MH) 8(H)  Chest Press 12(L) 12(M) 12(H)  3 rounds: 12 Plate Circles (both directions) 12 Plate Side to Side (over and back is one) (alternate rounds with a partner)  3 rounds: 12 Plate Raise 12 Overhead Triceps Extension (alternate rounds

CROSSFIT Walking Lunge (steps each leg)8(L) 8(M) 8(MH)  “The Chief”For total Reps: AMRAP 3:003 Power Clean 135/956 Push-up 9 Air Squat (rest 1:00 between AMRAP’s)  _______________________ STRONGFIT Cycle 3/Week 1Back Squat 8(L) 8(M) 8(MH) 8(H)  Romanian Deadlift 3×8 (M)  Walking Lunge (steps each leg)3×8 (M)  Single-Leg Standing Calf Raise 2 sets (pick reps)  5 rounds:1:00 Assault Bike :15 Rest :30 Sit-up :15 Rest  _______________________ COMPETITOR 3 rounds

CROSSFIT Incline Bench Press8(L) 8(M) 8(MH) 8(H)  “Helen”3 rounds for time: 400m Run 21 Kettlebell Swing 53/3512 Pull-up  _________________________ STRONGFIT Cycle 3/Week 1Bench Press8(L) 8(M) 8(MH) 8(H)  DB Incline Press 12(L) 12(M) 12(H)  DB Pullover 12(L) 12(M) 12(H)  3 rounds: 8 Tempo Pec Deck (:04 ecc) 12 Machine Dip (alternate rounds with a partner)  Biceps Curl 12(L) 12(M) 12(H)  Face Pull 3×15 (M)  ______________________________ COMPETITOR 3 rounds