April 2013

4:00p Open Gym 5:00p Kettlebell Club 5-7p Weightlifting Club 7:00p Powerlifting Weightlifting Club Snatch: 70% 2×3 80% 2×3 90%2×2 Power Clean+ Clean: 70% 1+2, 2+1 80% 1+1, 1+2 90% 1+1 Push Press: 70% 2×2 80% 2×2 90% 2×1 100%  1

CrossFit 3 rounds for time: 500m Row 400m Run 50 Double Unders (rest 2:00) ________________________________________ CrossFit Competitors For load: Clean & Jerk 2-2-2 -or- Ladder (rest 2:00) For total Reps: Every 1:00 for 10:00 Odd min: HSPU (deficit) Even min: Rope Climb 5 rounds for time: 5 Deadlift 275/155 7 Toes to Bar _________________________________________ Weightlifting

CrossFit For time: 40-30-20-10 Kettlebell Swing 53/35 Sit-up Push-up __________________________________________ CrossFit Competitors 5 rounds for time: 750m Row 50 Double Unders (rest 2:00) For time: 20 GHD Sit-ups 30 Toes to Bar 40 Sit-ups ___________________________________________ Weightlifting Club Power Clean: 70% 3X3 80% 3X3 90% 2×2 Snatch Pull: 100% 3X3 +10kg 3X2 Deadlift: 80% 2×3 90%

CrossFit For load: Back Squat 8-8-8-8 (rest 2:00) For load: Press 8-8-8-8 (rest 2:00) For load: Deadlift 8-8-8-8 (rest 2:00) __________________________________ CrossFit Competitor For load: Snatch 3-3-3 (rest 2:00) For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-up Even min: Wt Pull-ups 25/10 For time: 15-12-9 Back Squat 225/155 Box Jump 20/24 ___________________________________

12-2p Open Gym

7:30a Running Club at Corona del Sol High School 8:00a Open Gym 9:00a Team Wod 10:00a Open Gym 11:00a Romanian Conditioning 12-2p Weightlifting Club __________________________ Weightlifting Club 1. Snatch: 80% 3×2 90% 2×1 100% 1 PR 2. Clean + Jerk: 80% 1+2 ; 1+1 90% 1+1 ; 1+1 100% 1+1 PR  3. Deadlift: 80% 3×3

“13.5”   AMRAP 4:00 15 Thrusters 100/65 15 Chest to Bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes,

4:00p Open Gym 5:00p Kettlebell Club 5-7p Weightlifting Club 7:00p Powerlifting Club

CrossFit 3 rounds for time: 800m run (rest 2:00) ___________________________________ Weightlifting Club Jerk: 80% 3×2 90% 1, 2, 1 100% 1 PR Clean Pull:  100% 3×3 +10kg 3×2 Back-Squat: 80% 3×3 90% 2×2 100% 1 PR “You don’t have to like change to take advantage of it.” ~Seth Godin

For load: Front Squat 2-2-2 @80% (rest 1:30) 3 rounds for time: 15 Kettlebell Swings 53/35 30 Cal Row 45 Double Unders (rest 2:00) ________________________________________ Weightlifting Club Power Clean+ Full Clean: 70% 2+1, 1+2, 2+2 80% 1+2, 2+2 90% 1+1 100% 1+1 PR Snatch-Pull:   100% 3×3  +10kg 3×2 Front-Squat: 80% 3×3 90% 2×2 100% 1