October 2013

CrossFit 5 rounds for load: 2 Front Squat + 2 Push Press (rest 1:00) For total reps: Every 1:00 for 10:00 Odd min: Dball Over Shoulder Even min: Push-ups (pick reps prior to start. Only score successful rounds) 3 rounds for total reps: Toes through rings (rest 1:00) _____________________________________________ CrossFit Competitors For load: 3 Position […]

CrossFit Rest ____________________________________________ CrossFit Competitor Rest ____________________________________________ Weightlifting Power Clean + Clean + Front Squat 75% 1+3+1,  2+2+1,  1+1+1 80% 1+1+1, 1+2+1, 1+1+1 85% 1+1+1 Clean Pull 100% 5×4 Drop Snatch 65% 2×5 75% 2×4 80% 2×3 “How much easier it is to be critical than to be correct.” ~Benjamin Disraeli

CrossFit Not timed: 7 Rope Climbs 12′ For load: Overhead Squat 7-5-3 (rest as needed) 3 rounds for time: 15 Burpees on to a plate 25 Sit-ups 35 Double unders __________________________________________ CrossFit Competitor 3 rounds not timed: 5 Position Strict Muscle-up (hold each position for :05) (athletes competing this weekend skip MU’s) SICest of the

CrossFit “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ________________________________________ CrossFit Competitor For load: Hang Power Clean 7-5-3 (rest 2:00) For total reps: Every 1:00 for 10:00 Odd min: Handstand Push-ups Even min: Box Jump 30/24 (start every 1:00 w/ 20 Double unders) For total time: 250m Row 500m Row

CrossFit For load: Thruster 5-4-3-2-1 (rest as needed) For time: 21-15-9 Calorie Row Box Jumps 24/20 Push-ups (hand release) ___________________________________________ CrossFit Competitor For time: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs each set) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ____________________________________________ Weightlifting Snatch Pull+Hang Snatch 70% 2+2 (3

12:00-2:00p Open Gym

CrossFit Competitor Ladder for total reps: 1 Bar Muscle-up (rest 1:00) 2 Bar Muscle-ups (rest 1:00) 3 Bar Muscle-ups (continue until you fail) (reps must be unbroken) SICest Wod Specialization AMRAP 7:00 250m Row 10 Ring Dips _____________________________________________ Weightlifting Back Squat 80% 3×3 85% 3×3 90% 2×2 90% 1×1 92% 1×1 Deadlift 85% 4×3 90%

CrossFit For load: Deadlift 5-5-5-5-5 (rest as needed) AMRAP 7:00 250m Row 7 Shoulder to Overhead 95/65 _______________________________________________ CrossFit Competitor For load: Power Clean  (T&G) 7-5-3 (rest 2:00) 2 rounds for total reps: AMRAP 1:00  Kettlebell Swing 70/53 (rest 1:00) AMRAP 1:00 10′ Wall Ball Shots 20/14 (rest 1:00) AMRAP 1:00 Handstand Push-ups (rest 1:00)

CrossFit Rest ______________________________________________ CrossFit Competitor Rest ______________________________________________ Weightlifting Power Clean + Front Squat + Push Jerk 75% 1+3+1,  2+2+1, 1+1+1 80% 1+1+1, 1+2+1, 1+1+1 Clean Pull 100% 5×4 Push Press( snatch grip) 70% 2×5 75% 2×4 80% 2×3 “Any fool can criticize, condemn and complain – and most do. “ ~Dale Carnegie

CrossFit For load: Power Clean  (T&G) 7-5-3 (rest 2:00) For load: Kettlebell Swing 21-15-9 (rest 2:00) For load: Front Squats 7-5-3 (rest 2:00) ______________________________________________ CrossFit Competitor For load: Axle Shoulder to Overhead 7-5-3 (from rack) (rest 2:00) Complete your wod from SICest of the Southwest 2013 A.  4 rounds: 5 Deadlifts 205lbs 10 Burpees Over