June 2013

CrossFit For time: 10 Archer Push-ups (each side) 20 Split Jumps 30 Toe Touch Crunches 20 Hindu Push-ups 30 Walking Lunges (each leg) 40 Leg Levers 30 Diamond Push-ups 40 Squat Jumps 50 Scissor Kicks (each leg) 40 Wide Grip Push-ups 50 Air Squats 60 Super Mans 50 Push-ups 60 Sit-ups 70 Mountain Climbers ______________________________________________ […]

CrossFit For load: Push Press 5-5-5-5-5 (rest as needed) 3 rounds for load: 3 Front Squats + 3 Back Squats (rest as needed) For time: 21-15-9 Double unders Knees to elbows ____________________________________ CrossFit Competitor For load: Neutral Grip Wt Pull-up 9-7-5 (rest 2:00) For load: Weighted Push-ups 9-7-5 (rest 2:00) For time: 50 Double unders

CrossFit 10 rounds for time: 5 Pull-ups 7 Kettlebell Swings 53/35 9 Burpees ___________________________________________ CrossFit Competitor Clean + Jerk 70% 2+2, 2+2 75% 2+2, 2+2 80% 2+2, 2+2 Back Squat 60% x 10 65% x 10 70% x 10 For time: 75 Kettlebell Swings 70/53 (7 Box Jumps at every break 24/20) _____________________________________________ Weightlifting Back-Squat:

12:00-2:00p Open Gym

7:00a Sprint Training 8:00-10:00 Open Gym 9:00a Kettlebell Class 10:00a Yoga (gym closed to other activity) 11:00-2:00p Open Gym 11:00a Weightlifting 12:30p Weightlifting ______________________________________________ Weightlifting Snatch: 70% 2×4 80% 3×3 C&J: 70% 2+3 , 3+2 80% 2+2 , 2+2 , 2+2 Front Squat: 80% 2×3 85% 2×3 90% 2×2

CrossFit: 6 rounds for load: (don’t let go of the bar during each round) 6 Deadlifts 6 Bent rows 6 Hang Power Cleans 6 Thrusters 6 Split Squats (each leg) 6 Good mornings (rest 1:30 between rounds) ____________________________________________ CrossFit Competitor For load: Weighted Bar Dip 7-5-3 (rest as needed) For total reps: Every 1:00 for

7:00a Weightlifting 12:00p Yoga 1:00p Weightlifting 4:00p Evals/Bodywork 4:00p Weightlifting 4:00p Open Gym 5:30p Weightlifting 6:00p Kettlebell 7:00p Mobility ___________________________________________ Weightlifting Jerk: 70% 2×3 80% 3×2 85% 2×2 Back Squat: 80%2×3 90% 3×2 Snatch Pull: 100% 2×3 +10kg 3×2    

CrossFit For time: 50 Scissor Kicks (each leg) 20 Push-ups 10 Pull-ups 50 Supermans 50 Sit-ups 20 Diamond Push-ups 10 Pull-ups 50 Jumping Jacks 50 Leg Levers 20 Hindu Push-ups 10 Pull-ups 50 Squats 50 Sit-ups 20 Wide Grip Push-ups 10 Pull-ups 50 Lunges (25 each leg) 50 Toe Touch Crunches 10 Pull-ups 20 Burpees

CrossFit “CFT” Back Squat 1-1-1 (rest as needed) Strict Press 1-1-1 (rest as needed) Deadlift 1-1-1 (rest as needed) ______________________________________________ CrossFit Competitor 15:00 min to establish: 1RM Push Press 5 rounds for time: 3 Muscle-ups 30 Double unders (unbroken) 3 rounds for total reps: Neutral Grip Pull-ups (strict) (rest 1:30) ______________________________________________ Weightlifting Power Snatch: 70%

CrossFit: 3 rounds for time: 500m Row 21 Kettlebell High pulls 53/35 12 Knees to Elbows ____________________________________________ CrossFit Competitor 15:00 min to establish: 1RM Snatch 15:00 min to establish: 1RM Clean & Jerk 15:00 min to establish: 1RM Front Squat ____________________________________________ Weightlifting Back Squat: 80% 2×3 85% 2×3 90% 2×2 Deadlift: 80% 2×3 90% 3×2