November 2013

CrossFit For load: Hang Power Clean + Push Press 5+5, 4+4, 3+3, 2+2,1+1 (use the same load for all sets) 2 rounds for time: 50 Double Unders 30 Box Jumps 24/20 50 Sit-ups 30 Kettlebell Swings 53/35 50 Air Squats 30 Push-ups __________________________________________________ CrossFit Competitor AMRAP 3:00 Rope Climb 15′ For load: Every 1:00 for […]

CrossFit Rest _________________________________________ CrossFit Competitor Rest _________________________________________ Weightlifting Snatch 80% 3×2 85% 2×2 90% 2×1 100% 1×1 Clean + Jerk 80% 2+1, 1+2 85% 2+2, 1+2 Deadlift 80%2×3 90% 2×2 100% 1×1 Tabata Sit ups/Push-ups “Alleged ‘impossibilities’ are opportunities for our capacities to be stretched.” ~Charles R. Swindoll

CrossFit For time: 20 Pull-ups 30 Kettlebell Swings 53/35 20 Handstand Push-ups 30 Box Jumps 24/20 20 Toes to Bar 30 Wall Ball Shots 20/14 20 Ring Dips 30 Walking Lunges (each leg) 20 Push-ups 30 Ball Slams 20/14 20 Burpees 30 Air Squats 20 Sit-ups _______________________________________________ CrossFit Competitor 5 rounds for load: 1 Clean

CrossFit 5 rounds for time:: 400m Run 3 Rope Climbs ___________________________________________ CrossFit Competitor 5 rounds for load: 1 Snatch + 1 Snatch Balance + 1 Overhead Squat (rest as needed) For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-ups Toes to bar For total time: 100m Row 200m Row 300m Row 400m Row 500m Row 400m Row 300m Row

CrossFit For load: Back Squat 5-5-5-5-5 (rest as needed) For load: Press 5-5-5-5-5 (rest as needed) For load: Deadlift 5-5-5-5-5 (T&G) (rest as needed) ___________________________________________________ CrossFit Competitor 5 rounds for load: 2 Hang Power Clean + 2 Push Press (rest as needed) AMRAP 12:00 400m Run Ring Muscle-ups AMRAP 3:00 Rope Climb 15′ ____________________________________________________ Weightlifting

12:00-2:00p Open Gym

CrossFit Competitor For load: Every 1:00 for 10:00 1 Clean (add 10lbs/5lbs each set) 7 Attempts: Broad Jump for Distance (rest as needed) 3 rounds for time: 42′ Axle Walking Lunge 110/70 21 Kettlebell Swings 53/35 42′ Dog Sled Push 200/140 ________________________________________________ Weightlifting Snatch 80% 2×3 85% 2×2 87% 2×1 90% 2×1 Clean Pull 100%

CrossFit: For load: Power Clean + Push Press 3+3, 3+3 2+2, 2+2 1+1, 1+1 For time: 20 Front Squat 185/115 30 Box Jumps 24/20 40 Kettlebell Swing 53/35 50 Wall Ball Shots 20/14 ___________________________________________ CrossFit Competitor For load: Weighted Bar Dips 2-2-2-2-2 (rest as needed) 7 rounds for time: 100yrd Shuttle 5 Axle Shoulder to

CrossFit Rest _____________________________________________ CrossFit Competitor Rest _____________________________________________ Weightlifting Clean 80% 2×2 85% 2×2 87% 1×1 90% 2×1 Snatch Grip RDL 100% 2×3 +10kg 2×3 +15kg 2×2 Push Jerk 70% 3×3 75% 2×3 Long Jump Test “We become what we think about. “ ~Earl Nightingale

CrossFit AMRAP 2:00 Sit-ups For total time: 100m Row 200m Row 300m Row 400m Row 500m Row 400m Row 300m Row 200m Row 100m Row (alternate w/ partner) __________________________________________ CrossFit Competitor 5 rounds for load: 1 Clean + 1 Thruster (rest as needed) For time: 15-12-9 Back Squat 225/155 Kettbell Swing 70/53 Burpees 3 rounds