June 2013

10:00-11:00a Kettlebell Class 11:00-2:00p Open Gym

East Valley Open III Weightlifting Competition SESSION 1: Women 48, 53, 58 | Weigh-in 8-9 AM | Lift 10 AM | SESSION 2: Women 63, 69, 75, 75+ Kilos | Weigh-in 10-11 AM | Lift 12PM | SESSION 3: Men 56, 62, 69, 77, 85 | Weigh-in 12PM-1PM | Lift 2PM | SESSION 4:  Men

CrossFit 5 rounds for time: 7 Thrusters 75/55 7 Pull-ups 7 Burpees ____________________________________________ CrossFit Competitor For load: 2 Front Squat + 2 Back Squat (rest 2:00) 7 rounds for time: 3 Squat Cleans 135/95 5 Handstand Push-ups 7 Kettlebell Swings 70/53 For time: 30 GHD Sit-ups 30 Toes to Bar ____________________________________________ Weightlifting Rest “Success is

7:00-8:30a Weightlifting 1:00-2:30p Weightlifting 4:00-5:30p Weightlifting 4:00-7:00p Open Gym 5:00-6:30p Weightlifting 6:00-7:00p Kettlebell 7:00p Mobility _________________________________________ Weightlifting Snatch Pull: (based on your 1RM Snatch) 80% 5×2 Clean Pull: (based on your 1RM Clean) 80% 5×2 Drop Snatch(choose your weight) 5,4,3,3,2

CrossFit AMRAP 15:00 3 Burpees 6 Box Jumps 24/20 9 Kettlebell Swings 53/35 __________________________________________ CrossFit Competitor For load: Wt Pull-up 2-2-2-2-2 (rest 2:00) For load: 1.5 Press 2-2-2-2-2 (rest 2:00) For time: 50 Wt Dips 35/15 (7 box jumps 24/20 at every break) ___________________________________________ Weightlifting Snatch: 70% 2×2 75% 2×2 80% 1×1 85% 1×1 Clean

CrossFit 3 rounds for load: 2 Front Squats + 2 Back Squats (rest 2:00) For load: 1.5 Press 2-2-2 (rest 2:00) For load: 1.5 Deadlift 2-2-2 (rest 2:00) __________________________________________ CrossFit Competitor 3 rounds for time: 30 Double unders 21 Ball Slams 20/14 3 rounds for time: 30 Double unders 14 GHD Sit-ups 3 rounds for

CrossFit For time: 50 Double unders 500m Row 25 Ball Slams 20/14 50 Sit-ups 75 Kettlebell Swings 53/35 50 Sit-ups 25 Ball Slams 500m Row 50 Double unders __________________________________________ CrossFit Competitor For load: Power Clean 2-2-2-2-2 (rest 2:00) For load: Back Squat 3-3-3-3-3 (rest 2:00) For time: 50 Handstand Push-ups (10 KBS at every break

12:00-2:00p Open Gym

8:00a Open Gym 8:00a Sprint Training 9:00a Open Gym 9:00a Kettlebell Class 10:00a Yoga 11:ooa Weightlifting Class 12:30p Weightlifting Class __________________________________________ Weightlifting Clean & Jerk: 80% 1+1, 1+2 85% 1+1 90% 1+1, 1+1 100% 1+1 Snatch: 80% 3×2 90% 2×1 95% 1×1 100% 1×1 Back Squat: 85% 4×3

CrossFit: “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats _____________________________________________ CrossFit Competitor For load: 3 Front Squat + 3 Back Squat (rest 2:00) For load: 1.5 Deadlift 3-3-3 (rest 2:00) For time: 50 Wt. Sit-ups 53/35 50 Toes to Bar ______________________________________________ Weightlifting Rest   “Work capacity is to fitness what location is to