February 2019

19.2
8:00 to complete:
25 Toes-to-Bar
50 Double Under
15 Squat Clean 135/95
25 Toes-to-Bar
50 Double Under
13 Squat Clean 185/115
 
4:00 to complete:
25 Toes-to-Bar
50 Double Under
11 Squat Clean 225/145
 
4:00 to complete:
25 Toes-to-Bar
50 Double Under
9 Squat Clean 275/175
 
4:00 to complete:
25 Toes-to-Bar
50 Double Under
7 Squat Clean 315/205
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“Valor is stability, not of legs and arms, but of courage and the soul.”
~Michel de Montaigne
Upper Body (8a/9a/5p)
For load:
1.5 Standing Shoulder Press 5-5-5-5-5
(make consistent increases. controlled tempo)
 
3 rounds:
8-12 Dumbbell Pullover
8-12 Weighted Dip
(alternate rounds with a partner)
 
“Drop Set”
1. 8-12 Front Pulldown
2. Max Reps Front Pulldown (decrease load by 20%)
3. Max Reps Front Pulldown (decrease load by 20%)
4. Max Reps Front Pulldown (decrease load by 20%)
(no rest between sets)
 
“Cummulative Set”
1 Chest Press
(rest :10)
2 Chest Press
(rest :10)
3 Chest Press
(rest :10)
Continue until failure….
(use a weight that allows 12 reps fresh)
 
3 rounds:
4 Dumbbell Curl + 4 Hammer Curl + 4 Alt Arm Curl
(alternate rounds with a partner)
__________________________
 
Sleds (6p)
5 rounds:
20yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle 90/45
(alternate ROUNDS with a partner)
__________________________
 
FitEssentials
“Super Set”
8-8-8-8
Single-Arm DB Thruster (each arm)
Strict or Assisted Pull-up
 
AMRAP 15:00
30/20 Cal Row
20 Ball Slam
15 Sit-up
__________________________
 
Weightlifting
Snatch
75% 5×2
 
Clean & Jerk
75% 5×2
 
Weighted Walking Lunge
4×10 (each leg) -choose weight-
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“In character, in manner, in style, in all things, the supreme excellence is simplicity.”
~Henry Wadsworth Longfellow

CrossFit
Skill
Kipping Toes to Bar & Pull-up
 
2 rounds for time:
1000m Row
800m Run
75 Double under
(rest 2:00)
_________________________
 
Competitor
2 rounds for time: (85% effort)
1000m Row
800m Run
75 Double under
(rest 2:00)
_________________________
 
Weightlifting
Block Clean (AK)
80% 2×2
85% 3×2
 
3 Position Clean Pull
5×3 -choose weight-
 
Front Squat
80% 4×5
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“I began to think my time had come, as the saying is.”
~Buffalo Bill
CrossFit
For load:
Bench Press 10-8-6-6
*follow each set with max strict pull-up
 
For time:
25-20-15-10-5
Handstand Push-up
Parallette Pass Through
___________________________
 
Competitor
At a moderate load:
Power Clean (T&G) 5-5-5-5-5
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Handstand Push-up
*start every minute with 20 double under
 
For total time:
5 rounds:
5 Over the Box Jump 24/20
5 Toes to Bar
5 Burpee
 
(400m Run)
 
4 rounds:
6 Over the Box Jump 24/20
6 Toes to Bar
6 Burpee
 
(400m Run)
 
3 rounds:
7 Over the Box Jump 24/20
7 Toes to Bar
7 Burpee
_________________________
 
Aerobic Capacity
AMRAP 30:00
400m Run or Row
200m Single-arm Farmer’s Walk (switch arms every 50m)
20/15 Cal Bike or Ski
1:00 Forearm Plank
_________________________
 
Weightlifting
Pause Power Snatch + Snatch
85% 5(1+1)
 
Pause Power Clean + Clean
85% 5(1+1)
 
Push Press + Jerk
85% 4(2+2)
(based on 1rm Push Press)
 
Front Rack Hold
10+ seconds -choose weight-
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“Only I can change my life. No one can do it for me.”
~Carol Burnett
CrossFit
Clean & Jerk
Build to a heavy set of 2
85% of heavy set: 2×2
 
AMRAP 10:00
4-8-12-16…
Single-Arm Dumbbell Snatch (alt arm) 50/35
Dumbbell Lunge (alt legs) 50/35
Burpee Over the Dumbbell
(single dumbbell for all movements)
____________________
 
Competitor
Not timed:
15 Devil Press 50/35
20 Dumbbell Squat
25 Dumbbell Power Clean
30 Dumbbell Box Step-up (alt leg)
 
Back Squat
70% 2×2
75% 1×1
80% 1×1
 
For total reps:
Every 1:00 for 10:00
Odd min: Single-Arm Dumbbell Snatch 50/35
Even min: Calories on The Assault Bike
(choose reps/cals prior to start)
____________________
 
FitEssentials
6-6-4-4-4
Close Grip Bench Press
Single-Arm Row
 
3 Rounds for Reps + Cals
1:00 Row
1:00 Plank Burpee Box Step-over
1:00 DB Renegade Row
1:00 Side Plank (:30 each side)
1:00 Rest
__________________
 
Weightlifting
Block Snatch (BK)
80% 2×2
85% 3×2
 
Block Snatch Pull (BK)
5×3 -choose weight-
 
Back Squat
80% 4×2
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“It is not the ship so much as the skillful sailing that assures the prosperous voyage.”
~George William Curtis

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
______________________
 
Upper Body (9a)
3 rounds:
No rest between exercises.
6 Tempo Weighted Dip (:04 eccentric)
8 Tempo Incline Dumbbell Fly (:04 eccentric)
10 Chest Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
6 Tempo Cable Row (:04 eccentric)
8 Tempo Rowing Torso (:04 eccentric)
10 Supinated Pulldown
(alternate rounds with a partner)
 -
3 rounds:
No rest between exercises.
6 Tempo Front Plate Raise (:04 eccentric)
8 Tempo Shoulder Press (:04 eccentric)
10 Standing Shrug
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 Single-Arm Muti-Biceps
10 Single-Arm Multi-Triceps
30 Gripper
(alternate rounds with a partner)
______________________
 
Weightlifting
Snatch
80% 2×2
85% 3×2
 
Clean + Jerk
80% 2(2+2)
85% 3(2+1)
 
Back Squat
85% 5×2
19.1
AMRAP 15:00
19 Wall Ball Shot 20/14 (10’/9′)
19 Calorie Row
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“Life shrinks or expands in proportion to one’s courage.”
~Anais Nin

Upper Body (8a/9a/5p)
For load:
Pullover & Press 9-6-3-3
(alternate rounds with a partner)
 
12-9-6
Alternating-Arms Chest Press
Alternating-Arms Row
(alternate rounds with a partner)
 
12-9-6
Alternating-Arm Shoulder Press
Alternating-Arm Front Pulldown
(alternate rounds with a partner)
 
15-12-9
Pec Deck
Leteral Raise
Rowing Torso
(alternate rounds with a partner)
 
15-12-9
EZ-Bar Curl
EZ-Bar Standing French Press
(alternate rounds with a partner)
_____________________________
 
Sleds (6p)
5 rounds:
20yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle 90/45
(alternate ROUNDS with a partner)
_____________________________
 
FitEssentials
For load:
5-5-5-5
Axle Strict Press
Single-Arm Row (each arm)
 
3 rounds:
AMRAP 3:00
16 Box Step-up
12 DB Renegade Row
Calories on the Rower
(rest 1:00 between rounds)
____________________________
 
Weightlifting
Snatch
75% 5×2
 
Clean & Jerk
75% 5×2
 
Weighted Walking Lunge
4×10 (each leg) -choose weight-
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“Little things seem nothing, but they give peace, like those meadow flowers which individually seem odorless but all together perfume the air.”
~Georges Bernanos

CrossFit
For load:
Back Squat 12-10-8-8
 
4 rounds with a partner for time:
200m Run
20 Overhead Walking Lunge 25/15
20 Box Jump Over 20/14
(alternate rounds with a partner)
_______________________
 
Competitor
AMRAP 20:00 (at 85% effort)
400m Run
15 Burpee
10 Dumbbell Power Clean 50/35
_______________________
 
Weightlifting
Block Clean (AK)
75% 2×2
80% 4×2
 
3 Position Clean Pull
5×3 -choose weight-
 
Front Squat
80% 4×4
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“To know that we know what we know, and to know that we do not know what we do not know, that is true knowledge.”
~Nicolaus Copernicus

CrossFit
For load:
Bench Press 12-10-8-8
*follow each set with max rep strict pull-ups
(Push and pull options on machines too)
 
8 rounds for time:
8 Burpees To 6”
16 Double under
________________________
 
Competitor
At a moderate load:
Thruster 5-5-5-5-5
(make conistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Handstand Push-up
*start every minute with 10 wall ball shot 20/14
(choose reps prior to start. unbroken)
 
AMRAP 7:00 (85% effort)
7 Calorie Assault Bike
21 Double under
7 Box Step-up (each leg) 24/20
_______________________
 
Aerobic Capacity
4 Rounds for calories:
2:00 Row
0:30 Rest
2:00 Bike or Ski
0:30 Rest
2:00 Air Runner
0:30 Rest
_______________________
 
Weightlifting
Pause Power Snatch
80% 5×2
 
Pause Power Clean
80% 5×2
 
Push Press + Jerk
80% 4(2+2)
(based on 1rm Push Press)
 
Front Rack Hold
10+ seconds -choose weight-
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“We are made wise not by the recollection of our past, but by the responsibility for our future.”
~George Bernard Shaw