W.O.D.s

CROSSFIT3 rounds:8 Box Step Down (each leg)8 Single-Leg RDL (each leg) For time:21 Deadlift 185/1259 Burpee Over the Bar500m Row15 Deadlift15 Burpee Over the Bar500m Row9 Deadlift21 Burpee Over the Bar _______________________ STRONGFITWeek 12 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 […]

CROSSFIT3 rounds:8 Barbell Press20 Banded Triceps Pushdown For time:30-20-10Pull-upKB Goblet Squat 53/35Hand Release Push-up _________________________ STRONGFITWeek 12 rounds: (very light)12 Prone Incline Y-Raises12 Prone Incline Rear Delt Fly12 Standing Lateral Raise Tempo Bench Press (:04 ecc/:02 pause)6(L) 6(M) 6(MH) 6(H) Tempo Prone Incline Row (:04 ecc/:02 pause)6(L) 6(M) 6(MH) 6(H) 3 rounds:No rest between exercies.8-12

SLEDSContinue until failure:40yd Sled Push 45/040yd Sled Push 90/4540yd Sled Push 135/90etc…. 200yd Recovery Walk Continue until failure:40yd Sled Pull 45/040yd Sled Pull 90/4540yd Sled Pull 135/90etc…. 200yd Recovery Walk Continue until failure:40yd Backward Drag 45/040yd Backward Drag 90/4540yd Backward Drag 135/90etc…. ___________________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 1×185% 2×190% 1×1Opener 2×1 Clean & Jerk70% 1×175% 1×180%

CROSSFITTrap Bar Deadlift8(L) 8(M) 8(MH) 8(H) For time:20-15-10-5Single-Arm Devil Press 50/35Pull-up ___________________________ STRONGFITWeek 3Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L) 8(M) 8(H) Tempo Leg Press (:04 ecc)8(L) 8(M) 8(H) 15-12-9Kettlebell SwingPullover Side Plank Hold2x :20 (both sides) ___________________________ COMPETITORFor quality:2:00 Ski Erg2:00 Row2:00 Assault Bike-Banded Stretches- For time:21-15-9Devil Press (2xDB)

UPPER BODY“Rest Pause Sets”Incline Chest Press “Rest Pause Sets”Pec Deck “Rest Pause Sets”Decline Press “Rest Pause Sets”Lat Pulldown “Rest Pause Sets”Rear Delt Fly “Rest Pause Sets”Seated Row 3 rounds:No rest between exercises.15 Rope Biceps Curl15 Rope Triceps Pushdown(alternate rounds with a partner) “Rest Pause Sets”Select a weight that allows 12 reps (fresh):Set 1: AMRAP(rest :20)Set

CROSSFIT3 rounds for quality:12 Leg Lift Over (supine or hanging)16 V-up20 Bicycle Crunch (total) 5 rounds for total reps:AMRAP 3:003 Deadlift 225/1555 Toes to Bar7/5 Calorie Row(1:00 rest between AMRAPs) _______________________________ STRONGFITWeek 32 rounds: (very light)15 Face Pull12 Lying Side Adduction10 Cuban Press 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral Grip Shoulder

CROSSFIT3 rounds:8 Box Step Down (each leg)8 Single-Leg RDL (each leg) AMRAP 15:0015 Wall Ball 20/1415 Push-up30 Double Under ___________________________ STRONGFITWeek 38 rounds::10 Bike:20 Rest Partner Hamstring Curl3×8 (constant resistance) Tempo Bulgarian Squat (:04 ecc)3×8 (0) Single-Leg Glute Bridge3×8 (both sides) Tempo Leg Extension (:04 ecc)3×8 (M) Weighted Plank Hold3x :30 (M) 2 rounds: (pick

CROSSFIT3 rounds:10 Strict Barbell Press20 Banded Overhead Triceps Extension 4 rounds for time:9 Shoulder to Overhead 95/6515 Burpee Over the Bar21 Sit-up __________________________________ STRONGFITWeek 32 rounds: (very light)12 External Rotation12 Supine Scaption8 Scapula Pull-up Rotating Dumbbell Bench Press8(L) 8(M) 8(MH) 8(H) Single-Arm Renagade Row (one dumbbell)3×8 (M) Alt Arm Machine Incline Press8(L) 8(M) 8(MH) 8(H)

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 4 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 3 rounds:60m Sled Push Shuttle 90/45(alternate rounds with a partner) 80m Backwards Drag 135/90 __________________________ WEIGHTLIFTINGSnatch2 waves:70% 1×175% 1×180% 1×185% 1×2 Jerk + Clean +

CROSSFIT“Christine”3 rounds for time:500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 ______________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L) 8(M) 8(H) Tempo Leg Press (:04 ecc)8(L) 8(M) 8(H) 15-12-9Kettlebell SwingPullover Side Plank Hold2x :20 (both sides) ______________________________ COMPETITORFor quality:3:00 Ski Erg2:00 Row1:00 Assault Bike-Banded Stretches- 5 rounds for reps:AMRAP 3:003-5