April 2013

CrossFit For load: Bench Press 8-8-8-8 (Rest 1:30) 5 rounds for total reps: 3:00 to complete 400m Run Max Ball Slams 20/14 (alternate rounds with a partner) ____________________________________________ CrossFit Competitor For load: Dumbell Clean & Jerk 7-5-3 (rest 1:30) For load: Every 1:00 for 10:00 1 Deadlift (add weight every set) 3 rounds for time: […]

CrossFit For time: 50-40-30-20-10 Kettlebell Swing 53/35 Sit-up ______________________________________________ CrossFit Competitor For total reps: Every 1:00 for 20:00 Odd min: Chest to Bar Pull-ups Even min: Handstand Push-up (start every min w/ 20 Double Unders) 10 rounds for load: 20yrd Dog Sled Push (add wt every set) (rest 1:00) _______________________________________________ Weightlifting Clean & Jerk: 70%

CrossFit “CrossFit Total” Back Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 _____________________________________________ CrossFit Competitor For load: Snatch 3-2-3-2 (Touch & Go) (rest 2:00) For total reps: Every 1:00 for 20:00 Odd min: Toes to Bar Even min: Hang Clean 185/125 For time: 12-9-6 GHD Sit-up Box Jump 30/24 Back Ext _______________________________________________ Weightlifting Snatch: 70% 4×2 80%

9:00a-3:00p Arizona Strength Summit

7:30 Track Workout at Corona del Sol 9:00a-3:00p Arizona Strength Summit 3:00p Weightlifting Club _______________________________________________ Weightlifting Snatch 80% 2×2 85% 1×2 90% 1×1 100% 1×1 PR Clean & Jerk 80% 2+1 85% 2×1 90% 1×1 100% 1×1 PR Front Squat 80% 2×3 85% 2×2 90% 2×2 Practice: 10 min:drop snatch 10 min: split jerk

CrossFit “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats ______________________________________________ CrossFit Competitor For load: Front Squat 2-2-2 (rest 2:00) AMRAP 8:00 2 Ring Muscle-ups 4 Handstand Push-ups 6 8′ Wall Ball Shot 60/40 3 rounds for total Reps: Butterfly Pull-ups (rest 1:30) ______________________________________________ Weightlifting Rest “If you don’t go after what you

12:00p Yoga 4:00p Open Gym 4:00-7:00p Weightlifting Club 5:00p Kettlebell Club 7:00p Powerlifting Club ____________________________________________ Weightlifting Snatch: 80% 2×3 85% 2×2 90% 2×1 100% 1 Clean+Push Jerk: 80% 2+1 , 1+2 85% 2+2 , 1+2 90% 1+1 , 1+1 Deadlift: 80% 2×3 90% 2×3 95% 2×2

CrossFit “You vs Your Partner” 3 rounds for total calories rowed: Partner 1 Rows for Cal in the time it takes Partner 2 to run 400m. (rest 1:00) Partner 2 Rows for Cal in the time it takes Partner 1 to run 400m. (rest 1:00) ____________________________________________ CrossFit Competitors For load: Every 1:00 for 10:00 1

CrossFit For load: DBall Over the Shoulder  3-3-3-3-3 (rest 1:30) “Donkey Kong” For time: 21-15-9 Kettlebell Swings 53/35 Burpees Box Jumps 24/20 __________________________________________ CrossFit Competitor For time: 15-12-9 GHD Sit-up Box Jump 30/24 Toes to Bar 8 rounds: 40m Dog Sled Push 160/115 (rest 1:00) ___________________________________________ Weightlifting Clean: 80% 2×3 85% 2×2 90% 2×1 Snatch

CrossFit For load: Back Squat 3-3-3-3-3 (rest 2:00) For load: Press 3-3-3-3-3 (rest 2:00) For load: Deadlift 3-3-3-3-3 (rest 2:00) _______________________________________________ CrossFit Competitors For load: Every 1:00 for 10:00 1 Power Snatch For Load & Reps: Every 1:00 for 10:00 Odd min: Bar Muscle-up Even min: Wt Pull-up 45/25 3 rounds for time: 50 Double