2013

12:00-2:00p Open Gym

CrossFit Competitor For load: Weighted Ring Dip 5-5-3-3-3 (rest as needed) 3 rounds for total reps: Bar Muscle-ups (rest 2:00) “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups _________________________________________ Weightlifting Snatch 70% 2×3 75% 2×3 80% 2×2 Jerk 75% 2×2 80% 2×2 85% 2×2 Clean Pull 100% 3×3 +10kg 2×3

CrossFit For load: Thruster 4-4-4-4 (rest as needed) “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups __________________________________ CrossFit Competitor Power Snatch 70% 2×2 75% 2×2 80% 2×1 Power Clean + Push Press 70% 2+2, 2+2 75% 2+2, 80% 2+2, 2+2 Back Squat: 60% x 6 65% x 6 70% x 6 75% x

Weightlifting Front Squat 75% 2×3 80% 2×2 85% 1×2 90% 1×1 95% 1×1 PR Push Press 5×3 -choose your weight- Drop Snatch (based on 1RM Snatch) 75% 5×3

CrossFit 3 rounds for total reps: Toes to Bar (rest 1:00) 2 rounds for total time: (running clock) 1000m Row (rest while your partner works) 3 rounds for total time: L-Sit hold (rest 1:00) _________________________________________ CrossFit Competitor Snatch 80% 2×2 85% 2×1 90% 3×1 Clean Pull 100% 4×3 Front Squat 60% x 5 65% x

CrossFit For load: Hang Power Clean 5-5-5-5-5 (rest as needed) For load: Bench Press 5-5-5-5-5 (rest as needed) AMRAP 2:00 DBall Over the Shoulder 150/100 ~then~ AMRAP 2:00 Push-ups ______________________________________ CrossFit Competitor For load: Neutral Grip Wt Pull-up 5-3-1 (rest 2:00) For load: Weighted Push-ups 5-3-1 (rest 2:00) 5 rounds for time: 3 Ring Muscle-ups

CrossFit For load: Weighted Pull-ups 5-5-5-5-5 (rest as needed) AMRAP 10:00 10 Wall Ball 20/14 10 Box Jumps 24/20 10 Steps Walking Lunges ___________________________________ CrossFit Competitor Clean + Jerk 75% 2+1 80% 1+1, 1+1 85% 1+1 90% 1+1, 1+1, 1+1 Back Squat:  60% x 6 65% x 6 70% x 6 75% x 6 80%

12:00-2:00p Open Gym

CrossFit Competitor For load: Wt Ring Dips 7-5-3 (rest as needed) For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-ups Even min: Deficit HSPU 4”/3” (start every min w/ 20 double unders) (pick reps prior to start. all set unbroken) For time: 30-20-10 Wall Ball 30/20 Pull-ups _____________________________________________ Weightlifting Jerk: 80% 2×3 85%

CrossFit 3 rounds for total reps: Handstand Push-ups (rest 1:00) For load: Bar Dips 5-5-5-5-5 (rest as needed) 3 rounds for time: 7 Deadlifts 275/185 30 Sit-ups ________________________________________________ CrossFit Competitor Power Snatch + Snatch 60% 2+1, 1+2 65% 2+1, 1+2 70% 1+1, 1+1 Power Clean + Clean 65% 2+1, 1+2 70% 2+1, 1+2 75% 1+1,