December 2013

CrossFit 5 rounds for total reps: Thruster at .66BWT/.5BWT Pull-ups (rest 3:00) ____________________________________________ CrossFit Competitor 5 rounds for load: 2 Front Squats + 2 Back Squats (rest as needed) For time: 10-9-8-7-6-5-4-3-2-1 Thruster 75/55 Toes to Bar Kettlebell Swing 53/35 _____________________________________________ Weightlifting Front Squat 75% 2×3 80% 3×2 85% 2×1 90% 1×2 RDL 85% 4X3 […]

12:00-2:00p Open Gym

CrossFit Competitor Team Training _____________________________________________ Weightlifting Muscle Snatch -find your 1RM- Jerk 75% 2×3 80% 2×2 85% 2×1 90% 1×1 Snatch Pull 100% 3×3 +10kg 2×3 “If you wish to stand out, be outstanding.  Be respectful. Demonstrate courtesy.  Wrap a cloak of humorous gentility around a spine of steel.”

CrossFit AMRAP 1:00 Bar Dips AMRAP 1:00 Rope Climb AMRAP 1:00 Toes to Bar 5 rounds for load: 1 Clean + 1 Front Squat + 1 Jerk (rest as needed) For time: 500m Row ______________________________________ CrossFit Competitor For time: 1-3-1-5-1-5-1-3-1 Deficit Handstand Push-ups  10”/6” (alternate rounds with partner) Every 1:00 for 10:00 2 Snatches T&G

CrossFit Rest ____________________________________________ CrossFit Competitor Rest ____________________________________________ Weightlifting Power Clean 80% 2×2 85% 2×1 90% 2×1 95% 1×1 PR Snatch 75% 3×2 80% 2×2 85% 3×1 Back Squat 85% 4×3 “Divide each difficulty into as many parts as is feasible and necessary to resolve it.” ~Descartes

CrossFit For load: Thrusters 3-3-2-2-2 (rest as needed. from rack) “Donkey Kong” 21-15-9 Burpees Kettlebell Swings 53/35 Box Jumps 24/20 _______________________________________________ CrossFit Competitor For time: 1-3-1-5-1-5-1-3-1 Bar Muscle-ups (alternate rounds with partner) Every 1:00 for 10:00 2 Thrusters (from rack) (add 10lbs/5lbs each set) For total time: 10 Double Unders (unbroken) 30 Double Unders 10

CrossFit 6 rounds for time: 400m Run (alternate with a partner) ____________________________________________ CrossFit Competitor For time: 1-3-1-5-1-5-1-3-1 Rope Climb 15′ (alternate rounds with partner) Every 1:00 for 10:00 2 Deadlifts (add 10lbs/5lbs each set) For total time: 50yrd Shuttle 100yrd Shuttle 50yrd Shuttle 150yrd Shuttle 50yrd Shuttle 150yrd Shuttle 50yrd Shuttle 100yrd Shuttle 50yrd Shuttle

CrossFit AMRAP 20:00 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold _______________________________________________ CrossFit Competitor For time: 1-3-1-5-1-5-1-3-1 Ring Muscle-ups (alternate rounds with partner) Every 1:00 for 10:00 2 Hang Cleans (add 10lbs/5lbs each set) For total time: 100m Row 300m Row 100m Row 500m Row

CrossFit “Lynne” 5 rounds for total reps: Bench Press (BWT/.66 BWT) Pull-ups (rest 3:00) For total distance: 50 Run Pulls on the Rower _____________________________________________ CrossFit Competitor For time: 7-5-3 HSPU 8”/6” (alternate rounds with partner) For load: Power Snatch 3×3 (T&G) (rest as needed) “Air Force” For time: 20 Thrusters 95/65 20 Sumo-high pulls 20

CrossFit Rest ____________________________________________ CrossFit Competitors Rest ____________________________________________ Weightlifting Snatch 75% 2×3 80% 2×2 85% 2×1 90% 2×1 Power Clean+Push Jerk 75% 2+2; 1+1 80% 2+2; 1+1; 1+1 85% 1+1 Front Squat 85% 4×3 “All the flowers of all the tomorrows are in the seeds of today.” ~Proverb