April 2013

12:00-2:00p Open Gym

8:00a Competitors Training at Corona del Sol Track 8:00a Open Gym 9:00a Open Gym 10:00a Kettlebell Class 10:00a Mobility 10-2p EVCF Weightlifting Clinic at CF SanTan 11:00a Open Gym 12-2p Weightlifting Club Weightlifting Club Snatch: 80% 3×2 90% 2×1 100% 1 PR Clean & Jerk: 80% 1+2 ,2+1 90% 1+1 100% 1+1 PR Front Squat:

CrossFit “Helen” 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups _____________________________________ CrossFit Competitor For load: Front Squat 3-3-3 (rest 2:00) For total Reps: Every 1:00 for 10:00 Odd min: Bench Press Bwt/.66Bwt Even min: Butterfly Pull-ups AMRAP 12:00 2 Ring Muscle-ups 3 Dball Over the Shoulder 150/80 4 Handstand Push-ups ______________________________________ Weightlifting

4:00p Open Gym 5:00p Kettlebell Club 5-7p Weightlifting Club 7:00p Powerlifting _____________________________________ Weightlifting Club Snatch: 80% 2X3 85% 2X2 90% 2X2 Power -Clean + Push Jerk: 70% 2+1 , 2+2 80% 1+2 , 2+1 85% 1+2 90% 1+1 Deadlift: 80% 3X3 90% 3X2 100% 2×1 Practice- 15min: Drop-snatch

CrossFit For time: 1000m Row 800m Run 100 Double Unders 800m Run 1000m Row _____________________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Clean & Jerk (ladder) For total Reps: Every 1:00 for 10:00 Odd min: HSPU (deficit) Even min: Rope Climb (choose reps prior to start) For load: Every 1:00 for 10:00 1

CrossFit 4 rounds for time: 10 Burpees 20 Lunges 30 Double Unders For total reps: Tabata Sit-ups ______________________________________________ CrossFit Competitor 3 rounds for time: 9 GHD Sit-ups 12 Toes to Bar 15 Wt Sit-ups 53/35 30 Double Unders (unbroken) 5 rounds for time: 500m Row 7 Burpees (rest 2:00) _______________________________________________ Weightlifting Power Snatch: 70% 2×3

CrossFit For load: Back Squat 5-5-5-5-5 (rest 2:00) For load: Press 5-5-5-5-5 (rest 2:00) For load: Deadlift 5-5-5-5-5 (rest 2:00) _________________________________________ CrossFit Competitor For load: Snatch 2-2-2 -or- Ladder (rest 2:00)  For total Reps: Every 1:00 for 10:00 Odd min: Bar Muscle-up Even min: Wt Pull-up 35/15  3 rounds for time: 7 Back Squats 225/155

12:00-2:00p Open Gym

8:00a Competitor Track Workout at Corona del Sol 8:00a Open Gym 9:00a Open Gym 10:00a Mobility 11:ooa Romanian Conditioning 12-2p Weightlifting Club Weightlifting Club Snatch: 80% 2×2 90% 2×1 100% 1 PR C/J: 80% 1+1, 2+1 90% 1+1, 1+1 100% 1+1 PR Deadlift: 80% 2×3 90% 2×2 95% 2×2 Practice: 10min : drop-snatch 10min: split

CrossFit “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats CrossFit Competitor For load: Front Squat 5-5-5 (rest 2:00) For total Reps: Every 1:00 for 10:00 Odd min: Bench Press (Bwt/.66Bwt) Even min: Butterfly Pull-ups 3 rounds for time: 5 Ring Muscle-ups 7 Dball Over the Shoulder 150/80 Weightlifting Club Rest “Don t ever promise