W.O.D.s

CROSSFITBench Press5(L) 5(M) 5(MH) 5(H)*follow each set with 20 banded triceps pushdown “Alex Beats Anna”3 rounds for total reps:AMRAP 4:0020 Single-Arm Devil Press 50/3520 Box Jump Over 24/20Max Calorie Assault Bike(3:00 rest between rounds) ______________________________ STRONGFITWeek 32 rounds: (very light)12 Prone Incline Y-Raises12 Prone Incline Rear Delt Fly12 Standing Lateral Raise Tempo Bench Press (:04 […]

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 4 rounds:40m Sled Push Shuttle 160/115(alternate rounds with a partner) 3 rounds:60m Sled Push Shuttle 135/90(alternate rounds with a partner) 2 rounds:80m Sled Push Shuttle 115/70(alternate rounds with a partner) 200m Sled Pull 90/45 _________________________ WEIGHTLIFTINGPost Meet DeloadRest-or-Build to 70%1 Power Snatch + 1 Drop

CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) “Danielle’s Dream”For time:30 Pull-up1:00 Forearm Plank15 DB Thruster (2xDB) 50/351000m Row15 DB Thruster (2xDB)1:00 Forearm Plank30 Pull-up ___________________________ STRONGFITWeek 22 rounds:12 Banded Good Morning8 Cossack Squat (over and back is one)12 Back Extension 80m Farmers Carry Every 1:00 for 10:00Odd Min: 15 Russian Kettlebell SwingEven min: 20

UPPER BODY15(L) 12(M) 10(MH) 8(H)EZ Bar Pullover & PressEZ Bar Front Raise 15(L) 12(M) 10(MH) 8(H)EZ Bar Biceps CurlEZ Bar Overhead Triceps Extension 15(L) 12(M) 10(MH) 8(H)EZ Bar Upright RowEZ Bar Triceps Press 15(L) 12(M) 10(MH) 8(H)EZ Bar Reverse CurlEZ Bar Wrist Curl __________________________ WEIGHTLIFTINGPost Meet DeloadRest-or-Power Snatch4×3 (M) Barbell Incline Press4×8 (L/M) Seated Row4×8

CROSSFITWeighted Pull-up6(L) 6(M) 6(MH) 6(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 12) “Hitch in a Ditch”5 rounds for time:1000/800m Assault Bike60 Double Under15 Toes to Bar ___________________________ STRONGFITWeek 22 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption Tempo Shoulder Press (:04 ecc/:02 pause)6(L) 6(M) 6(MH) 6(H) Tempo

CROSSFITBack Squat6(L) 6(M) 6(MH) 6(H)*10 Banded Good Mornings after each set “Conti is a Cyborg”AMRAP 10:002 rounds:20 Front Squat 95/65400m Run-in the remaining time-Max Power Clean 95/65 __________________________ STRONGFITWeek 22 rounds: (no weight)8 Step Down (each leg)8 Single-Leg RDL8 Single-Leg Glute Bridge Tempo Squat (:04 ecc/:02 pause)6(L) 6(M) 6(MH) 6(H) Tempo RDL (:04 ecc/:02 pause)6(L)

SLEDS3 rounds:80m Sled Pull Shuttle 180/135(alternate rounds with a partner) 80m Farmers Walk 6 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 80m Farmers Walk 3 rounds:80m Backward Drag 90/45(alternate rounds with a partner) _______________________________ WEIGHTLIFTINGMEET/TESTINGSnatchBuild to 1RM C&JBuildto 1RM “The world can only be grasped by action, not by contemplation.” ~Jacob Bronowski

CROSSFITTrap Bar Deadlift6(L) 6(M) 6(MH) 6(H) “Open 14.1”AMRAP 10:0030 Double Under15 Ground to Overhead 75/55 ____________________________ STRONGFITWeek 12 rounds:12 Banded Good Morning8 Cossack Squat (over and back is one)12 Back Extension 80m Farmers Carry Every 1:00 for 10:00Odd Min: 20 Russian Kettlebell SwingEven min: 20 Sit-up 80m Farmers Carry 3 rounds:No rest between exercies.15 Hip

UPPER BODYEZ Bar Pullover & Press5×12 (M) EZ Bar Front Raise5×12 (M) EZ Bar Biceps Curl5×12 (M) EZ Bar Overhead Triceps Extension5×12 (M) EZ Bar Upright Row5×12 (M) EZ Bar Triceps Press5×12 (M) EZ Bar Wrist Curl5×12 (M) __________________________ WEIGHTLIFTINGMEET/TESTING SATURDAYRest _______________________ POWERBUILDINGCycle 1/Week 2Incline Press50% 1×560% 1×570% 1×565% 1×555% 1×5 Weighted Dip8(0) 8(L) 8(M)

CROSSFIT3 rounds for quality:10 Flutter Kicks (4-count):45 Plank Jack10 Knee Tuck Kick Up 8 rounds for time:200m Run10 Wall Ball 20/145 Toes to Bar_____________________________ STRONGFITWeek 12 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption Tempo Shoulder Press (:04 ecc/:02 pause)6(L) 6(M) 6(MH) 6(H) Tempo Pullover (:04 ecc/:02 pause)6(L) 6(M) 6(MH) 6(H) 3 rounds:No