January 2014

CrossFit 3  rounds for Calories + Reps: 1:00 Airdyne 1:00 Rest 1:00 Russian KBS 53/35 1:00 Rest 1:00 Airdyne 1:00 Rest 1:00 Sit-up 1:00 Rest _______________________________________________ CrossFit Competitor Front Squat 70% 2×2 75% 2×2 80% 2×2 For total reps of Muscle-ups: Every 1:00 for 10:00 Odd min:  Ring Muscle-up Even min: 2 Hang Squat Clean […]

CrossFit For load: Front Squat 4-4-4-4 (rest as needed) “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats __________________________ CrossFit Competitor For total time: 50 Burpees to a 45lbs Plate (rest 1:00) 50 10′ Wall Ball Shots 20/14 50 Double unders (rest 1:00) 50 Sit-ups 50 Toes to Bar 50 Sit-ups (rest 1:00) 50 Double

CrossFit Skill: 5 Rope Climbs 15′ (rest as needed) For load: Bench Press 8-8-8-8 (rest as needed) For load: Russian Kettlebell Swing 8-8-8-8 (rest as needed) For load: DBall Over the Shoulder 8-8-8-8 (rest as needed) ______________________________ CrossFit Competitor Front Squat 75% 2×2 80% 2×2 85% 2×1 For total reps: Every 1:00 for 20:00 Odd

12:00-2:00 Open Gym 3:00 Spints

CrossFit Competitor For time: 50 Double Unders 5 Ring Muscle-up 40 Double Unders 4 Ring Muscle-up 30 Double Unders 3 Ring Muscle-up 20 Double Unders 2 Ring Muscle-up 10 Double Unders 1 Ring Muscle-up (alternate rounds with partner) AMRAP 10:00 30 Snatch 75/45 30 Snatch 135/75 30 Snatch 165/100 Snatch 210/120 ____________________________ Weightlifting Snatch Pull

CrossFit For load: Deadlift 3-3-3-3-3 (rest as needed) “Bergeron Beep Test” Every 1:00 for as long as possible: 7 Thruster 75/55 7 Pull ups 7 Burpee ______________________________ CrossFit Competitor Front Squat 70% 2×2 75% 2×2 80% 2×2 AMRAP 8:00 2 Rope Climbs 4 Pistols (each leg) 8 Russian Kettlebell Swings 70/53 For total Calories: 3:00

CrossFit Rest ____________________________________________ CrossFit Competitor Rest ____________________________________________ Weightlifting Snatch 80% 3×2 85% 2×1 90% 2×1 Clean & Jerk 80% 1+1, 1+1 85% 1+1, 1+1 90% 1+1, 1+1 Back Squat 80% 4×3 “You put yourself in competitive settings where you’re truly pushing yourself to your limits. I think your body gets much more adaptation from that.”

CrossFit For load: Weighted Pull-ups 3-3-3-3-3 (rest as needed) 3 rounds for time: 800m Run (rest 2:00) ____________________________ CrossFit Competitor Snatch 70% 2×3 75% 2×2 80% 2×1 For total reps: Every 1:00 for 10:00 Odd min: CTB Pull-ups Even min: 10′ Wall Ball 20/14 (pick reps. only score successful rounds) 2 rounds for time: 500m

CrossFit For load: Overhead Squat 5-4-3-2-1 (rest as needed) Skill: 7 Rope Climbs 15′ (rest as needed) 3 rounds for time: 500m Row 20 Over the Rower Burpees (rest 2:00) ___________________________ CrossFit Competitor Front Squat 70% 2×2 75% 2×2 80% 2×2 5 rounds for load: 2 Hang Power Clean + 2 Push Press (rest as

CrossFit For load: Press 5-4-3-2-1 (rest as needed) “Dirty Thirty” For time: 30 Box Jumps 24/20 30 Pull-ups 30 Kettlebell Swing 53/35 30 Steps Walking Lunge 30 Knees to Elbows 30 Push Press 30 Supermans 30 Wall Ball Shots 20/14 30 Burpees 30 Double Unders _____________________________________________ CrossFit Competitor 5 rounds for load: 1 Power Snatch