Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING
WORKOUT OF THE DAY
Tuesday 2/8/22
CROSSFIT For load:Bench Press 2-2-2-2-2(make consistent increases) For time:21-15-9Power Clean 115/85Calorie Row-then-45 Burpee Over the Bar____________________________ COMPETITOR 3 rounds for quality:500m Ski Erg30 Russian KB
Monday 2/7/22
CROSSFIT For load:Back Squat 2-2-2-2-2(make consistent increases) 3 rounds for time:400m Run30 Wall Ball 20/1420 Toe to Bar_______________________ COMPETITOR 3 rounds for quality:1 Legless Rope
Saturday 2/5/22
7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ Weightlifting Snatch 70% 4×3 Clean + Jerk 70% 4(2+2) Pause Back Squat 60% 3×3 Reverse Hyper
Friday 2/4/22
CROSSFIT For load:Deadlift 4-4-4-4-4(make consistent increases) “16.3”AMRAP 7:0010 Power Snatch 75/553 Bar Muscle-up Scaled Version:AMRAP 7:0010 Power Snatch 45/355 Jumping Chest to Bar Pull-up__________________________ COMPETITOR
Thursday 2/3/22
UPPER BODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Rear
Wednesday 2/2/22
CROSSFIT 3 rounds for quality:10 V-up:20 L-Hold:40 Plank Walk For total reps:8 rounds –:20 Burpee Over DB:10 rest:20 DB Hang Clean 50/35:10 rest:20 Pull-up:10 rest________________________
Tuesday 2/1/22
CROSSFIT For load:Bench Press 4-4-4-4-4(make consistent increases) For time:500m Row20 Handstand Push-up400m Run80 Double Under500m Row80 Double Under400m Run20 Handstand Push-up500m Row_________________________ COMPETITOR3 rounds for
Monday 1/31/22
CROSSFIT For load:Back Squat 4-4-4-4-4(make consistent increases)AMRAP 8:002-4-6-8-10-12-14-etc…Toe to BarBox Jump Over 24/20___________________________ COMPETITOR 3 rounds for quality:10 Prone Superman10 Prone Airplane10 Prone Reverse Superman10
Saturday 1/29/22
7:00a-8:30a Open GymGym Closed Saturday and Sunday for Burgener Strength Clinic.
Friday 1/28/22
CROSSFIT For load:Deadlift 6-6-6-6(make consistent increases)“18.1”AMRAP 20:008 Toe to Bar10 DB Hang Clean & Jerk 50/3514 Calorie Row___________________________ COMPETITOR For quality:5-4-3-2-1Muscle SnatchDrop Snatch Snatch70% 1×275%
Thursday 1/27/21
UPPER BODY 21-15-9No rest between exercises.Chest Press Front Pulldown(no rest between rounds)21-15-9No rest between exercises.Shoulder PressSeated Row (no rest between rounds)21-15-9No rest between exercises.Machine Dip
Wednesday 1/26/22
CROSSFIT 3 rounds for quality:10 Single-Leg T2B (alt. leg)20 Flutter Kick (each leg):30 Forearm Plank Hold 3 rounds for total reps:3:00 Assault Bike2:00 Wall Ball
Tuesday 1/25/22
CROSSFIT For load:Bench Press 6-6-6-6(make consistent increases) For time:400m Run50 Burpee to 6″60 Calorie Row70 Sit-up800m Run__________________ COMPETITOR 4 rounds for quality:8 Pistol Squat (alt.
Monday 1/24/22
CROSSFIT For load:Back Squat 6-6-6-6(make consistent increases) 9 rounds for time:8 Pull-up7 Box Jump 24/206 DB Snatch 50/35______________________ COMPETITOR 4 rounds for quality:200m Run5 Strict
Saturday 1/22/22
7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit __________________ WEIGHTLIFTING Snatch Build to Opener(approx 92%)Clean & Jerk Build to OpenerFront Squat 80% 2×2 “If you
Friday 1/21/22
CROSSFIT At a moderate load:Deadlift 10-10-10(make consistent increases)“17.5”10 rounds for time:9 Thruster 95/6535 Double Under____________________ COMPETITOR4 rounds for quality:8 Double DB OH Lunge6 Triple Under4
Thursday 1/20/22
UPPER BODY 3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Machine Lateral Raise 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12
Wednesday 1/19/22
CROSSFIT 4 rounds for quality:20 Scissor Kick (total)10 Weighted Sit-up20 Bicycle Crunch (total) For time:35 Toe to Bar70 Burpee35 Toe to Bar______________________ COMPETITOR 4 rounds
Tuesday 1/18/22
CROSSFIT At a moderate load:Bench Press 10-10-10(make consistent increases) 6 rounds for time:300m Row20 Sit-up10 Deadlift 185/125_______________________ COMPETITOR 4 rounds for quality:15′ Handstand WalkMax Handstand
Monday 1/17/22
CROSSFIT At a moderate load:Back Squat 10-10-10(make consistent increases)“Cindy’s a Runner”AMRAP 20:005 Pull-up10 Push-up15 Air Squat*Run 400m at 0:00, 5:00, 10:00, 15:00___________________________ COMPETITOR 4 rounds
Saturday 1/15/22
7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 2×285% 1×1 Clean + Jerk 70% 2+275% 1+180% 2(2+2)85% 1(1+1)
Friday 1/14/22
CROSSFIT For load:Deadlift 3-3-3-3-3(make consistent increases)For time:150 Double Under100 Hand Release Push-up50 Steps DB Overhead Walking Lunge 50/35 (Single DB)__________________________ COMPETITOR 4 rounds for quality:5
Thursday 1/13/22
UPPER BODY Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.10 Machine Dip10 Supinated Front Pulldown (alternate rounds with a partner)5 rounds:
Wednesday 1/12/22
CROSSFIT 3 rounds for quality:10 Hanging Leg Raises:20 L-Hold (hanging)20 Dead Bug (total) For time:10-20-30-20-10Box Jump 24/20KB Swing 53/35Toe to Bar____________________ COMPETITOR 9-7-5 for quality:Single
Tuesday 1/11/22
CROSSFIT For load:Bench Press 3-3-3-3-3(make consistent increases)7 rounds for time:7 Hang Clean & Jerk 115/8514 Calorie Row_________________________ COMPETITOR4 rounds for quality:15′ HS Walk / Turnaround
Monday 1/10/22
CROSSFIT For load:Back Squat 3-3-3-3-3(make consistent increases) AMRAP 20:006 Single-Arm Devil Press 50/359 Wall Ball 20/1412 Burpee______________________ COMPETITOR4 rounds for quality:9 Calorie Ski Erg7 Ring
Saturday 1/8/22
7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit __________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 3×185% 1×1 Clean + Jerk 70% 2+275% 1+180% 3(1+1)85% 1(1+1) Front
Friday 1/7/22
CROSSFIT For load:Deadlift 5-5-5-5(make consistent increases)For time:30-20-10DB Snatch 50/35Box Jump Over 24/20DB Lunge 50/35Sit-up________________________ COMPETITOR4 rounds for quality:200m Run5 DB Hang Clean & Jerk8 DB
Thursday 1/6/22
CROSSFIT Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.10 Machine Dip10 Machine Biceps Curl (alternate rounds with a partner) 5 rounds:
Wednesday 1/5/22
CROSSFIT 4 rounds for quality:20 Flutter Kick10 V-up5 Hollow Rock AMRAP 20:00400m Run25 Burpee to 6″____________________ COMPETITOR 4 rounds for quality:10 DB Bent Over Row
Tuesday 1/4/22
CROSSFIT For load:Bench Press 5-5-5-5(make consistent increases) 5 rounds for time:7 Shoulder to Overhead 135/9515 Calorie Row30 Double Under___________________________ COMPETITOR 4 rounds for quality:7 Triple
Monday 1/3/22
CROSSFIT For load:Back Squat 5-5-5-5(make consistent increases) “What the Helen?”For time:2000m Assault Bike63 KB Swing 53/3536 Pull-up______________________ COMPETITOR 4 rounds for quality:300m Row5 Tempo Ring
Saturday 1/1/22
7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 1×185% 3×1 Clean + Jerk 70% 2+275% 1+180% 2(1+1)85%
Friday 12/31/21
CROSSFIT For load:Deadlift 8-8-8-8(make consistent increases) 3 rounds for time:15 Front Squat 135/9515/10 Calorie Assault Bike15 Toe to Bar________________________ COMPETITOR 4 rounds for quality:500m Assault
Thursday 12/30/21
UPPER BODY 3 rounds:No rest between exercises.8-12 Chest Press8-12 Seated Row 8-12 Pec Deck 8-12 Rear Delt Fly (alternate rounds with a partner) 3 rounds:No
Wednesday 12/29/21
CROSSFIT 3 rounds for quality:20 Bicycle Crunch10 Single-Leg Toe to Bar10 Banded Good Morning For time:21-15-9Box Jump 24/20KB Swing 53/35Pull-up_____________________ COMPETITOR 4 rounds for quality:8
Tuesday 12/28/21
CROSSFIT For load:Bench Press 8-8-8-8(make consistent increases) For time:30 Shoulder to Overhead 95/6530 Burpee Over the Bar30 Parallette Passthrough30 Ball Slam 20/1430 Hand Release Push-up________________________
Monday 12/27/21
CROSSFIT For load:Back Squat 8-8-8-8(make consistent increases) AMRAP 15:00250m Row10 Single-Arm Devil Press 50/35Max Unbroken Double Under(score is total number of DU)________________________ COMPETITOR 4 rounds
Friday 12/24/21
CROSSFIT“12 Days of Christmas”For time:1 Thruster 135/952 Hang Power Clean 135/953 Deadlift 135/954 Burpee5 Toe to Bar6 Box Jump 24/207 Hand Release Push-up8 Lunge Step9
Thursday 12/23/21
UPPERBODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press“Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Rear Delt Fly
Wednesday 12/22/21
CROSSFIT “Final Countdown”For time: (share with partner)300 Double Under2000m Row1 Mile Run(split distance/reps anyhow)________________________ COMPETITOR 4 rounds for quality:300m Ski Erg5 Bar Muscle-up (unbroken)7 Strict
Tuesday 12/21/21
CROSSFIT “Tabata What?”For reps: (Tabata scoring)DB Snatch 50/35 (alt. arm)(1:00 Rest)DB Thruster 50/35 (single-arm)(1:00 Rest)DB Renegade Row 50/35(1:00 Rest)DB Lunge Step 50/35(score is lowest score
Monday 12/20/21
CROSSFIT “Lynne”5 rounds for total reps:Bench Press (BW/.66 BW)Pull-up(rest 3:00 between rounds)_______________________ COMPETITOR 4 rounds for quality:4 Devil Press (moderate load)6 Candlestick Pistol Roll8 Banded
Saturday 12/18/21
7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 3×2 Clean + Jerk 70% 2+275% 1+180% 3(2+2) Front Squat
Friday 12/17/21
CROSSFIT “Kelly Takes Two”5 rounds for time:400m Run (together)30 Box Jump 24/2030 Wall Ball 20/14(share reps anyhow)_____________________ COMPETITOR 4 rounds for quality:3 DB Turkish Get-up
Thursday 12/16/21
UPPER BODY3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Dumbbell Lateral Raise 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12
Wednesday 12/15/21
CROSSFIT “DT Ruined Cindy”5 rounds for total time: (each)1 round of “DT” –12 Deadlift 155/1059 Hang Power Clean 155/1056 Shoulder to Overhead 155/105(alt. with partner)
Tuesday 12/14/21
CROSSFIT “Jerry Has a Friend”For total time:6 rounds – (each)200m Run6 rounds – (each)250m Row6 rounds – (each)200m Run_____________________ COMPETITOR4 rounds for quality:3 Parallette Handstand
Monday 12/13/21
CROSSFIT “Ingrid Wants to Play”For time:50 Calorie Assault Bike (split) -then- 10 rounds – (each)3 Power Snatch 135/953 Burpee Over Bar -then- 50 Calorie Assault
Saturday 12/11/21
7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Jerk 2 waves:70% 1+275% 1+280% 1+2 Front
Friday 12/10/21
CrossFit “Holleyman”30 rounds for time:1 Power Clean 225/1553 Handstand Push-up5 Wall Ball 20/14______________________ COMPETITOR Snatch PullEvery 1:00 for 5:00100% 1×2 Snatch65% 1×370% 1×275% 1×180% 1×185%
Thursday 12/9/21
UPPERBODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Pullover “Rest
Wednesday 12/8/21
CROSSFIT “Partner Death Race”5 rounds for time: (each)15/10 Calorie Row10 Burpee(alternate rounds with partner)__________________________ COMPETITOR 7:00 to establish -Heavy Single Power Clean (rest 3:00) 2
Tuesday 12/7/21
CROSSFIT “Annie Hates Dumbbells”AMRAP 12:0010-20-30-40-50-60-70-etc…Double UnderSit-up*follow each round with 10 DB Snatch. _______________________ COMPETITOR 4 rounds for time:500m Ski Erg100yd D-Ball Carry 100/8050yd Sled Push
Monday 12/6/21
CROSSFIT “Fast Fran”For time:400m Run -then- 21-15-9Thruster 45/35Pull-up -then- 400m Run________________ COMPETITOR For load:Every 2:00 for 10:0010 Hang Power Snatch (unbroken)20 Wall Ball 30/20(choose load
Friday 12/3/21
CROSSFIT For load:Every 1:00 for 10:001 Deadlift(make consistent increases) For time:55 Deadlift 185/12555 Sit-up55 Box Jump 24/2055 Hand Release Push-up______________________ COMPETITOR 3 rounds at moderate
Thursday 12/2/21
UPPER BODY 3 rounds:No rest between exercises.8 Tempo Dumbbell Fly (:04 ecc) 12 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8
Wednesday 12/1/21
CROSSFIT With a partner for time:200m Farmer Carry 70/5310 Single-Arm Devil Press 50/3520 Wall Ball 20/1420 Single-Arm Devil Press 50/3540 Wall Ball 20/1430 Single-Arm Devil
Tuesday 11/30/21
CROSSFIT For load:Every 1:00 for 10:00Min 1: 1 Weighted/Strict Pull-upMin 2: 1 Weighted/Strict Dip(make consistent increases) AMRAP 16:00400m RunMax Rep Toes to Bar_______________________ COMPETITOR 3
Monday 11/29/21
CROSSFIT For load:Every 1:00 for 10:001 Thruster*make consistent increases For Total time:2 Rounds –3 Power Clean 155/1059 Burpee Over Bar2 Rounds –6 Power Clean 135/959
Saturday 11/27/21
7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ___________________ At a moderate load:CleanJerk 2-2-1-1-1 Snatch 3 waves:70% 1×275% 1×180% 1×1 Clean + Jerk 2
Friday 11/26/21
Holiday Hours:9:00a-12:00p Open Gym ____________________ CROSSFIT For load:Deadlift 2-2-2-2-2 For time:21-15-9Box Jump Over 24/20Thruster 95/65____________________ COMPETITOR At a moderate load:Tall Clean + Jerk Balance5+5, 4+4,
Thursday 11/25/21
Happy Thanksgiving! Open Gym 7:00a-9:00a_____________________ WEIGHTLIFTING 5 sets at a moderate load:1 Muscle Snatch + 1 Power Snatch + 1 Snatch Push Press70% 1×375% 1×380%
Wednesday 11/24/21
Holiday Hours: 9:00a-12:00p Open Gym _____________________ CROSSFIT “Burn the Bird”5 rounds for time with partner:500m Row40 KB Swing 53/3530 Burpee Over Rower200m Run (together)______________________ COMPETITOR
Tuesday 11/23/21
CROSSFIT 5 rounds for load:2 Weighted/Strict Pull-up2 Weighted/Strict Dip(alternate rounds with a partner) AMRAP 8:008 Push-up8 Hang Power Clean 95/65_______________________ COMPETITOR 3 rounds at a
Monday 11/22/21
CROSSFIT For load:Thruster 2-2-2-2-2 5 rounds for total reps:AMRAP 3:004 DB Snatch 50/356 Toe to Bar24 Double Under(rest 1:00 after each AMRAP)_________________________ COMPETITOR At a
Saturday 11/20/21
7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ At a moderate load:CleanJerk 2-2-2-2(combined movements) Snatch 3 waves:70% 1×175% 1×180% 1×1 Clean & Jerk
Friday 11/19/21
CROSSFITFor load:Deadlift 4-4-4-4-4 AMRAP 20:0040 Sit-up30 Push-up20 Pull-up10 Squat Clean 135/95_____________________ COMPETITOR 5 rounds at a moderate load:1 Muscle Clean + 1 Front Squat +
Thursday 11/18/21
UPPER BODY Front Pulldown 15(L) 12(M) 10(MH) 8(H) Chest Press15(L) 12(M) 10(MH) 8(H) Pullover 15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H) Seated Row15(L)
Wednesday 11/17/21
CROSSFIT3 rounds::20 L-Sit Hold:40 Plank Hold For time:1000m Assault Bike75 Burpee to 6″150 Double Under75 KB Swing 53/351000m Row_________________ COMPETITOR Bench PressBuild to a heavy
Tuesday 11/16/21
CROSSFIT5 rounds for load:4 Weighted/Strict Pull-up4 Weighted/Strict Dip 3 rounds for time:50 Air Squat20 Toe to Bar200m Run (with med-ball) 20/14_______________________ COMPETITOR 3 rounds at
Monday 11/15/21
CROSSFITFor load:Thruster 4-4-4-4-4 For time:9 Power Snatch 135/9527 Box Jump Over 24/207 Power Snatch21 Box Jump Over5 Power Snatch15 Box Jump Over______________________ COMPETITOR 5 rounds
Saturday 11/13/21
7:00a Competitor 7:00a Strongman8:00a weightlifting 9:00a CrossFit 10:00a CrossFit ____________________ At a moderate load:Cluster 3-3-2-2-2 Snatch 70% 5×2 Clean & Jerk 70% 4×2 Front Squat
Friday 11/12/21
CROSSFITFor load:Deadlift 3-3-3-3-3 3 rounds for time:21 KB Swing 53/3515 Toe to Bar9 Overhead Squat 95/65______________________ COMPETITOR At a moderate load:Tall Clean 5-4-3-2-1 At a
Thursday 11/11/21
UPPER BODY3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Upright Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12
Wednesday 11/10/21
CROSSFIT For time::30 L-Sit Hold30 Parallette Passthrough15 Strict Toe to Bar With a partner for time:42-30-18Thruster 95/65Hand Release Push-upBox Jump Over 24/20*400m Run after each
Tuesday 11/9/21
CROSSFIT 5 rounds for load:3 Weighted/Strict Pull-up3 Weighted/Strict Dip(rest as needed between rounds) AMRAP 7:007 Pull-up7 Deadlift 225/155____________________ COMPETITOR 3 rounds at moderate load:12 Steps
Monday 11/8/21
CROSSFIT For load:Thruster 3-3-3-3-3(make consistent increases)For time:50 Calorie Row100 Sit-up200 Double Under___________________ COMPETITOR At a moderate load:Tall Snatch 5-4-3-2-1(movement is priority. not load) At a
Saturday 11/6/21
7:00a Competitor (competing at CF Incite) Strongman: Competing at LT Fitness 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ At a moderate load:Cluster 2-2-2-2 Snatch 70%
Friday 11/5/21
CROSSFITFor load:Deadlift 5-5-5-5-5(make consistent increases) AMRAP 10:0015 Wall Ball 20/1430 Double Under_________________ COMPETITOR3 rounds at a moderate load:3 Muscle Clean + 3 Tall Clean +
Thursday 11/4/21
UPPER BODY 10-12-14-16 (decreasing load)Front Pulldown 10-12-14-16Chest Press 10-12-14-16Machine Pullover 10-12-14-16Incline Chest Press 10-12-14-16Seated Cable Row 10-12-14-16Machine Dip___________________ SLEDS5 rounds for load:20yd Sled Push Shuttle40yd
Wednesday 11/3/21
CROSSFIT 21:00 for Distance Rowed: Every 3:00 for 21:0020 Burpee Over the Bar10 Clean & Jerk 135/95Row for Distance (share work anyhow with a partner)__________________________
Tuesday 11/2/21
CROSSFIT 5 rounds for load:5 Weighted/Strict Pull-up5 Weighted/Strict Dip(alternate rounds with a partner. make consistent increases) For time:10 Rope Climb1 Mile Run100 Hand Release Push-up________________________
Monday 11/1/21
CROSSFIT For load:Thruster 5-5-5-5-5(make consistent increases) 5 rounds for time:3 Dball Over Shoulder 150/809 Toe to Bar15 Box Jump 24/20__________________________ COMPETITOR 3 rounds at a
Saturday 10/30/21
7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ WEIGHTLIFTING At a moderate load:Cluster 2-2-2-2 Snatch 70% 5×2 Clean & Jerk 70% 3×2 Front
Friday 10/29/21
CROSSFIT For time:10-9-8-7-6-5-4-3-2-1Power Clean 135/95Pull-up____________________ COMPETITOR For load:Every 2:00 for 10:001 Clean(make consistent increases)Back Squat70% 2×380% 3×2 AMRAP 20:003 Rope Climb15 Toe to Bar20 Calorie
Thursday 10/28/21
UPPER BODY “Rest Pause Sets”Machine Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Machine Dip “Rest Pause
Wednesday 10/27/21
CROSSFIT “Kelly has a Friend”5 rounds for time with a partner:400m Run (together)30 Box Jump 24/2030 Wall Ball 20/14(share work anyhow)______________________ COMPETITOR For load:Every 2:00
Tuesday 10/26/21
CROSSFIT AMRAP 20:003 Rope Climb10 Toe to Bar20 Burpee to Plate500m Row_________________COMPETITOR With a partner for time:200m Farmer Carry 70/53200m KB Double Rack Carry 53/35200m
Monday 10/25/21
CROSSFIT 5 rounds for total reps:AMRAP 3:003 Deadlift 275/1857 Handstand Push-up21 Double Under___________________ COMPETITOR For load:Every 2:00 for 10:001 Snatch Front Squat75% 2×380% 3×2 “Lactic
Saturday 10/23/21
7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ___________________ Weightlifting Masters State Meet/Testing Snatch Build to 1RM Clean & Jerk Build to 1RM “Legend
Friday 10/22/21
CROSSFIT Every 1:00 for 10:001 Power Clean(make consistent increases) “The 40’s”For time:40 Double Under40 Thruster 95/6540 Double Under40 Pull-up40 Double Under40 Bar Facing Burpee40 Double
Thursday 10/21/21
UPPER BODY 21-15-9 No rest between exercises.Chest Press Front Pulldown (no rest between rounds)21-15-9 No rest between exercises.Shoulder Press Seated Row (no rest between rounds)
Wednesday 10/20/21
CROSSFIT Close Grip Bench Press4(L) 3(M) 2(MH) 1(H) With a partner for distance:5 rounds -AMRAP 4:0030 Hand-Release Push-up25 Toe to Bar20 Deadlift 225/155*row for meters
Tuesday 10/19/21
CROSSFIT 3 rounds::30 Copenhagen Plank (each side)1:00 Tall Plank (on hands) For time:600m Run50 Wall Ball 20/1440 DB Lunge Steps 50/3530 Toe to Bar200m Run____________________
Monday 10/18/21
CROSSFIT Every 1:00 for 10:001 Power Snatch AMRAP 15:0018 Sit-up15 Box Jump Over 24/2012 Single-Arm Devil Press 50/35__________________________ COMPETITOR Snatch2(L) 2(M) 1(MH) 1(H) Snatch Pull
Saturday 10/16/21
7:00a Competitor 7:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________ WEIGHTLIFTING Senior State MeetEveryone else:Snatch Build to Opener Clean & Jerk Build to Opener