July 2013

CrossFit Competitor “Isabel” For time: 30 Snatch 135/95 For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-ups Even Min: Deficit Handstand Push-ups 8”/6” (pick reps prior to start. unbroken) 3 rounds for total reps: Butterfly Pull-ups (rest 2:00) ____________________________________________ Weightlifting Snatch 75% 4×2 80% 3×2 Snatch Pull 100% 4×3 Push Press 75% 2×3 […]

CrossFit For load: Wt Bar Dip 5-4-3-2-1 (rest 1:30) “Isabel” For time: 30 Snatch 135/95 For time: 150 Double unders ______________________________________________ CrossFit Competitor Power Clean + Push Press (based on 1RM C&J) 72% 2+2, 2+2 77% 2+1, 2+1 82% 1+1, 1+1 Jerk 80% 1×2 85% 2×1 90% 3×1 Back Squat 65% x 6 70% x

CrossFit Rest __________________________________________ CrossFit Competitor Rest __________________________________________ Weightlifting Power Clean 80% 2×2 85% 1×2 90% 1×1 95% 1×1 PR Jerk 85% 5×3 Front Squat 80% 2×3 85% 2×2

CrossFit 5 rounds for total time: L-Sit hold (rest 1:00) For total time: 1000m Row 750m Row 500m Row 250m Row 500m Row (rest while your partner rows) ________________________________________ CrossFit Competitor Snatch 80% 1×2 85% 2×1 90% 1×1 95% 2×1 Clean Pull 100% 2×3 +10kg 2×2 Front Squat 70% x 5 75% x 5 80%

CrossFit 7 rounds for load: 3 Power Cleans 5 Front Squats 7 Push Jerks (rest 1:00) AMRAP 2:00 Push -ups _______________________________________ CrossFit Competitor 3 rounds for time: 3 Ring Muscle-ups 7 Handstand Push-ups 21 Double unders (unbroken) For load: Wt Chin-up 5-5-3-3-3 (rest 1:30) For load: Wt Bar Dips 5-5-3-3-3 (rest 1:30) 3 rounds for

CrossFit 5 rounds for total reps: Strict Pull-ups (rest 1:00) AMRAP 13:00 1 Wall Walk 3 Pass Throughs 7 Ball Slams 20/14 _________________________________________ CrossFit Competitor Clean 77% 1×2 82% 2×1 87% 1×1 92% 2×1 Jerk 82% 2×2 87% 1×1 92% 2×1 Back Squat 70% x 6 75% x 6 80% x 6 85% x 4

12:00-2:00p Open Gym

CrossFit Competitor “Grace” For time: 30 Clean & Jerk 135/95 For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-ups Even Min: Deficit Handstand Push-ups 6”/4” (choose reps prior to start.  umbroken) For time: 150 Double unders ____________________________________________ Weightlifting Snatch 75%3×2 80% 2×2 85% 2×1 90% 1×1 C&J 80% 2+1 ,1+2 85% 1+1, 2+1,

CrossFit “Grace” For time: 30 Clean & Jerk 135/95 For time: 10-9–8-7-6-5-4-3-2-1 Pull-ups Push-ups Air Squat (alternate rounds w/ partner) ________________________________________ CrossFit Competitor Power Snatch (based on 1RM Snatch) 70% 5×2 Clean Pull 100% 2×3 +10kg 3×2 Back Squat 60% x 8 65% x 6 70% x 6 75% x 6 80% x 4 ________________________________________

Weightlifting Clean 75% 2×3 80% 2×2 85% 2×1 90% 2×1 Clean Pull 100% 5×3 Front Squat 80% 2×3 85% 2×2 90% 2×2