2013

12:00-2:00p Open Gym

CrossFit Competitor For load: Every 1:00 for 10:00 1 Push Press (Add 10lbs/5lbs each set) 3 rounds not timed: 15 second strict muscle-ups (hold each of 5 positions for :03) For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-up Even Min: Ring Dip (choose reps prior to start.  only score rounds where you

CrossFit For load: Power Clean 3-3-2-2-2 (rest as needed) For load: Push Press 3-3-2-2-2 (rest as needed) For load: Front Squat 3-3-2-2-2 (rest as needed) _______________________________________ CrossFit Competitor Snatch 2×2 80% 2×1 85% 3×1 90% For time: 150 Double unders For time: 30 Back Squats 225/155 1 Mile Run ___________________________________________ Weightlifting Rest “The measure of

CrossFit Rest _______________________________________ CrossFit Competitor Rest _______________________________________ Weightlifting Clean & Jerk 80% 2+1, 1+2 85% 1+1 90% 1+1, 1+1 Snatch-Pull 100% 4×4 Push Press 85% 4×3 “Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.” ~Wayne Gretzky

CrossFit For time: 10 Burpees 20 Dball Over Shoulder 80/60 10 Burpees 30 Box Jumps 24/20 10 Burpees 40 Kettlebell Swings 53/35 10 Burpees 50 Ball Slams 10 Burpees ____________________________________________ CrossFit Competitor Front Squat 2×3 80% 2×2 85% 3×1 90% AMRAP 10:00 3 Axle Shoulder to Overhead 160/110 6 Toes to bar 9 Box Jumps

CrossFit “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats ______________________________________ CrossFit Competitor 5 rounds for time: 500m Row 400m Run 50 Double unders (rest 2:00) _______________________________________ Weightlifting Clean + Jerk 80% 2+1, 1+1 85% 1+1, 1+1 90% 1+1 Power Snatch 80% 2×2 85% 3×2 Clean Pull 90% 2×3 100% 3×2 “If it

CrossFit 3 rounds for time: 500m Row 400m Run 50 Double unders (rest 2:00) __________________________________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Clean (add weight every set 10/5lbs) “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats ____________________________________________ Weightlifting Snatch 80% 2×2 85% 2×2 87% 1×1 90% 2×1 Snatch Pull 100%

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