January 2014

CrossFit Competitor For load: Deadlift 5-4-3-2-1 (rest as needed) “J.T” For time: 21-15-9 Handstand Push-up Ring Dip Push-up For time: 500m Row 400m Row 300m Row 200m Row 100m Row (alternate with partner) _____________________________________________ Weightlifting Snatch 75% 2×3 80% 2×2 85% 1×2 87% 2×1 Clean + Jerk 75% 1+2, 2+1 80% 1+2, 2+1 85% 1+1, […]

CrossFit For load: Deadlift 5-5-5-5-5 (rest as needed) “Annie” For time: 50-40-30-20-10 Sit-ups Double unders _________________________________________ CrossFit Competitor Front Squat 75% 2×2 80% 2×2 85% 1×1 90% 3×1 (rest as needed) For time: 1-2-1-3-1-2-1 15′ Rope Climbs (alternate rounds with partner) AMRAP 7:00 3 Power Clean & Jerk 135/95 3 Toes to Bar 6 Power

CrossFit Rest ____________________________________________ CrossFit Competitor Rest ____________________________________________ Weightlifting Power Clean + Push Press  (based 1RM push press) 75% 3+2, 2+3 80% 3+2, 2+1 85% 1+2, 2+2 Snatch Pull 100% 3×3 +10kg 2×3 Front Squat 80% 2×3 85% 2×3 90% 1×2 “In between goals is a thing called life, that has to be lived and enjoyed.”

CrossFit For load: Weighted Pull-up 5-5-5-5-5 (rest as needed) AMRAP 15:00 20 Push-ups 50 Squats _____________________________________________ CrossFit Competitor For time: 10-9-8-7-6-5-4-3-2-1 Box Jump 24/20 (alternate with a partner)  Snatch 75% 2×2 80% 2×2 85% 1×1 90% 3×1 (rest as needed) For time: 300m Row 500m Row 700m Row 500m Row 300m Row (alternate with a

CrossFit For load: Overhead Squat 5-5-3-3-3 (rest as needed) For time: 1000m Row 100 Double Unders 1000m Run ______________________________________________ CrossFit Competitor For time: 1-2-3-3-3-2-1 Ring Muscle-up (alternate rounds with partner) 7 rounds for time: 3 Bar Muscle-ups 5 Handstand Push-ups 7 Kettlebell Swings 70/44 3 rounds for total reps: :30 Airdyne :30 Rest :30 10′

CrossFit For load: Press 5-5-3-3-3 (rest as needed) 5 rounds for time: 7 Pull-ups     7 Thrusters  75/55 7 Burpees      ______________________________ CrossFit Competitor Clean 75% 1×2 80% 2×2 85% 1×1 90% 3×1 (rest as needed) For load Weighted Hanging Leg lift 7-7-7 (rest 1:00) AMRAP 10:00 10 Power Snatch 75/55 30 Double Unders ______________________________ Weightlifting Front

12:00-2:00p Open Gym

CrossFit Competitor Gymnastics Training with Beth Higginbotham (bring $10) AMRAP 8:00 2 Ring Muscle-ups 6 Box Jumps 30/24 ______________________________________________ Weightlifting Clean pull 100% 3×4 Deadlift 85% 3×3 Drop snatch 4×4 3×3 – choose your weight- 25:00 of Bodybuilding Work “Adversity causes some men to break; others to break records.” ~William Arthur Ward  

CrossFit For load: Front Squat 5-4-3-2-1 (rest as needed) For time: 70 Air Squats 50 Push-ups 30 Pull-ups 60 Air Squats 40 Push-ups 20 Pull-ups 50 Air Squats 30 Push-ups 10 Pull-ups ______________________________________________ CrossFit Competitor Front Squat 75% 2×4 80% 2×3 85% 2×2 (rest as needed) 5 rounds for load: 1 Power Snatch + 1

CrossFit Rest ____________________________________________ CrossFit Competitor Rest ____________________________________________ Weightlifting Clean + Jerk 80% 1+2, 2+1 85% 1+1 90% 1+1 95% 1+1 PR Snatch Pull 100% 3×4 ~then~ +10 kg 3×3 Back Squat 85% 4×3 “Remembering a wrong is like carrying a burden on the mind.” ~Buddha