October 2013

CrossFit Rest _____________________________________________ Competitor Rest _____________________________________________ Weightlifting Clean 80% 3×2 85% 3×2 Clean Pull  100% 4×3 Drop Snatch 70% 3×3 75% 2×3 Lung Jump Test “Honor your calling.  Everybody has one.  Trust your heart and success will come to you.” ~Oprah

CrossFit 3 rounds for total reps: Pull-ups (rest 1:00) For time: 5 Rope Climb 12” 25 Push-ups 4 Rope Climb 25 Push-ups 3 Rope Climb 25 Push-ups 2 Rope Climb 25 Push-ups 1 Rope Climb For time: 800m Run ______________________________________________ CrossFit Competitor 5 rounds for load: 1 Power Snatch + 1 Snatch (rest as needed)

CrossFit 5 rounds for load: 1 Power Clean + 1 Clean (rest as needed) 5 rounds for load: 1 Push Press + 1 Jerk (rest as needed) 5 rounds for load: 3 Front Squats + 3 Back Squats (rest as needed) _______________________________________________ CrossFit Competitor For time: 21-15-9 Box Jump 24/20 Wall Ball Shots 20/14 Double

CrossFit For time: 21-15-9 Box Jump 24/20 Toes to Bar Double Under 3 rounds for time: 500m Row 400m Run (rest 1:00) ________________________________________ CrossFit Competitor 5 rounds for load: 1 Power Clean + 1 Clean + 1 Jerk (rest as needed) For time: 5 Rope Climb 12” 20 Handstand Push-ups 4 Rope Climb 15 Handstand

11:00-2:00p Rowing Clinic with Kare Williams

CrossFit Competitor For load: Dumbbell Snatch 1-1-1-1-1 (each arm) (rest as needed) For load: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs each set) 3 rounds not timed: 1 Strict Muscle-up + 2 x Ten Second Ring Dips (rest as needed) AMRAP 8:00 2 Ring Muscle-ups 4 Handstand Push-ups 6 Pistols (alternate legs) _____________________________________________ Weightlifting

CrossFit 5 rounds for load: 1 Power Clean + 2 Hang Clean (below knee) (rest as needed) For load: Push Press 3-3-3-3-3 (rest as needed) For load: Front Squat 3-3-3-3-3 (rest as needed) __________________________________________________ CrossFit Competitor For time: 400m Run (rest 2:00) 1600m Run (rest 2:00) 800m Run (rest 2:00) 400m Run PNF Stretch ______________________________________________________

CrossFit Rest ____________________________________________ CrossFit Competitor Rest ____________________________________________ Weightlifting Power Snatch 80% 2×2 85% 1×2 90% 1×1 95% 1×1 PR Clean Pull 100% 4×3 Push Press 75% 2×3 80% 2×3 85% 2×2 Lung Jump Test “Whoever wants to reach a distant goal must take many small steps.” ~Helmut Schmidt  

CrossFit For time: 400m Run (rest 2:00) 1600m Run (rest 2:00) 400m Run PNF Stretch _____________________________________________ CrossFit Competitor 5 rounds for load: 1 Power Clean + 2 Hang Clean(below knee) (rest as needed) 5 rounds for load: 1 Push Press + 2 Jerks (rest as needed) Front Squat 80% 2×2 85% 2×2 90% 2×2 95%

CrossFit “Lauriel” For Time:  23 Deadlifts 155/110 23 Handstand Pushups 23 Back Squats 23 Burpees 23 Ground-to-Overhead ___________________________________________ CrossFit Competitors “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups 3 rounds for total reps: Bar Muscle-ups (rest 1:00) ___________________________________________ Weightlifting Power-Snatch+Snatch(high-hang) 75% 2+2, 1+2 80% 2+1, 1+1 85% 1+1, 1+1 Snatch