May 2013

CrossFit For time: 50-40-30-20-10 Kettlebell Swing 53/35 Push-up _______________________________________ CrossFit Competitor Regional Wod Specilization: Do your Wod or a derivative of it. _______________________________________ Weightlifting Power Clean: 70% 2+2, 1+2 80% 1+2, 2+2 90% 1+2, 2+1 Snatch Pull:(based on your 1RM Snatch) 90% 2×3 100% 2×3 Push Press: 80% 2×3 85% 2×3 90% 2×2 100% 2×1 […]

CrossFit For load: Power Clean 3-3-3-3-3 (rest 1:30) For load: Bench Press 3-3-3-3-3 (rest 1:30) For load: Front Squat 3-3-3-3-3 (rest 1:30) ___________________________________________ CrossFit Competitor 3 rounds for total load: 2 Power Clean + 2 Push Press (rest 1:30) Every 1:00 for 10:00 Odd min: 2 Overhead Squats 175/105 (from ground) Even min: 2 Rope

10-2p Open Gym

7:30a Competitor Training 8-10a Open Gym 10:00a Mobility 11:00a Open Gym 12-2p Weightlifting Club _____________________________________________ CrossFit Competitor For time: 30 Wall Ball 20/14 30 CTB Pull-ups 30 Pistols (alternating legs) 30 One Arm DB Snatch (alternating arms) AMRAP 7:00 Burpee Muscle-ups (3 rep rotations) (3 person team) Regional Wod Specilization: Work specific to Wod 1,

CrossFit “Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run ______________________________________________ CrossFit Competitor Every 1:00 for 10:00 Odd min:  2 Rope Climbs Even min: 2 Squat Cleans 225/135 3 rounds for load: 3 Overhead Squat (bar starts from ground) (rest 2:00) Regional Wod Specilization: Work specific to Wod 1,

4:00-7:00p Weightlifting Club 5:00p Kettlebell Club 7:00p Powerlifting Club _____________________________________________________ Weightlifting Power Snatch: 70% 2×3 80% 3×2 90% 1×1 100% 1×1 Power Clean+ Push Jerk: (based on Power Clean max) 80% 2+1, 1+2, 2+2 90% 1+2, 2+1 100% 1+1 Front Squat: 80% 3×3 90% 3×2 Drop Snatch: 4.4.4.3.3.2.3- choose your weight

CrossFit For load: Push Press 5-5-5-5-5 (rest 2:00) 8 rounds for time: 40yrd Dog Sled Push 160/115 (done as a 3 person relay) _______________________________________________ CrossFit Competitor 6 rounds for time: 1000m Row (rest while your partner rows) _______________________________________________ Weightlifting Jerk: 80% 3×2 90% 1,2,1 100% 1×1 PR Deadlift: (based off of Clean Max) 100% 3×3

CrossFit For time: 30 Calorie Row 20 Pull-ups 30 Ball Slams 20/40 20 Walking Lunges (steps each leg) 30 Wall Ball Shots 20/14 20 Toes to Bars 30 Kettlbell Swings 53/35 20 Box Jumps 24/20 30 Wt Sit-ups 20/14 20 Burpees 30 Air Squats _________________________________________________ CrossFit Competitor For total reps: Every 1:00 for 20:00 Odd

CrossFit For load: Power Clean 5-5-5-5-5 (rest 2:00) For load: Bench Press 5-5-5-5-5 (rest 2:00) For load: Front Squat 5-5-5-5-5 (rest 2:00) _______________________________________________ CrossFit Competitor For load: Dumbbell Snatch 3-3-3-3-3 (each arm) (rest 1:00) 3 rounds for time: 400m Run 7 Ring Muscle-ups (rest 1:00) 3 rounds for total reps: Butterfly Pull-ups (rest 1:00) ________________________________________________

12:00p Yoga 4:00-7:00p Weightlifting Club 5:00p Kettlebell Club 7:00p Powerlifting Club __________________________________________ Weightlifting Snatch: 70%  2X3 80%  2X2 90%  2X1 Clean & Jerk 70% 2+2 , 2+2 80% 1+2 , 2+1 90% 1+1 , 1+1 Clean Pull: 80% 4X2