September 2013

12:00-2:00p Open Gym

CrossFit Competitor Jerk 2×3 80% 2×2 85% 3×1 90% 2 rounds not timed: 15 second strict muscle-ups (hold each of 5 positions for :03) For time: 70 Handstand Push-ups (first set is max effort) Not timed: 1 Mile Run _____________________________________________ Weightlifting Snatch 80% 2×2 85% 2×2 87% 1×1 90% 1×1 92% 1×1 Clean + Jerk

CrossFit For load: Push Press 5-5-3-3-3 (rest as needed) 4 rounds for time: 400m Run 50 Air Squats ____________________________________________ CrossFit Competitor For time: 5k Row ____________________________________________ Weightlifting Rest “It is not the strongest of the species that survives, nor the most intelligent, but the one most responsive to change.” ~Charles Darwin

CrossFit Rest _____________________________________________ CrossFit Competitor Rest _____________________________________________ Weightlifting Clean + Jerk 80% 2+1, 1+2 85% 1+1 90% 1+1, 1+1 Snatch Pull 100% 4×3 Push Press (snatch grip) 5×4 “Change is not made without inconvenience, even from worse to better.” ~Richard Hooker

CrossFit For time: 5 Rope Climbs 12′ 15 Pull-ups 20 Toes to Bar 50 Double unders 15 Pull-ups 15 Toes to Bar 40 Double unders 15 Pull-ups 10 Toes to Bar 30 Double unders AMRAP 2:00 Sit-ups __________________________________________ CrossFit Competitor Snatch 2×2 80% 2×1 85% 2×1 90% For time: 15 Back Squats 225/155 400m Run

CrossFit “Diane” For time: 21-15-9 Deadlift 225/155 Handstand Push-up Not timed: 800m Run _________________________________________ CrossFit Competitor Push Press 2×2 80% 2×2 85% 2×2 90% 5 rounds for cal. Rowed 3:00 to complete: 15 CTB Pull-ups Row for Cal. (rest 3:00 between rounds) _________________________________________ Weightlifting Clean 80% 2×3 85% 2×2 90% 3×1 Clean Pull 100% 4×4

CrossFit For load: Thruster 5-5-3-3-3 (rest as needed) 5 rounds for cal. Rowed: 3:00 to complete 15 Pull-ups Row for Cal. (rest 3:00 between rounds) _________________________________________ CrossFit Competitor Clean 2×1 85% 2×1 90% 2×1 95% “Diane” For time: 21-15-9 Deadlift 225/155 Handstand Push-up _________________________________________ Weightlifting Power Snatch 80% 3×2 85% 2×2 87% 1×1 90% 2×1

9:00-11:00a Tiffany Hendrickson Gymnastics Clinic 12:00-2:00p Open Gym

CrossFit Competitor Snatch 2×2 75% 2×1 80% 3×1 85% For total time: 9-6-3 Bar Muscle-up Axle Overhead Squat 160/110 ~then~ 15-12-9 Handstand Push-up Axle Front Squat 160/110 ~then~ 21-15-9 Toes to Bar Wall Ball Shots 20/14 ___________________________________________ Weightlifting Snatch 80% 2×3 85% 2×2 87% 2×1 Clean + Jerk 75% 2+2, 2+2 80% 1+1, 1+1 85%

CrossFit For time: 5K Row __________________________________________ CrossFit Competitor Jerk 2×2 75% 2×2 80% 2×2 85% For time: 40 Cal.  Airdyne 20 Axle Shoulder to Overhead 160/110 40 Over the Bar Burpees Not timed: 800m Run ___________________________________________ Weightlifting Rest “Those who live are those who fight.” ~Victor Hugo