March 2014

CrossFit For time: 15′ Rope Climb 1-2-3-2-1 (alternat with partner) For load: Bent Barbell Row 4×8 (rest as needed) For time: 15 Thrusters 75/55 15 Hang Power Cleans 15 Shoulder to Overhead 15 Deadlifts 12 Thrusters 12 Hang Power Cleans 12 Shoulder to Overhead 12 Deadlifts 9 Thrusters 9 Hang Power Cleans 9 Shoulder to […]

CrossFit 5 rounds for load: 3 Front Squats 3 Back Squats (go directly from front squat to back squat.  use the same barbell.) For time: 21-15-9 Wall Ball Shot 20/14 Box Jump 24/20 Toes to Bar _______________________________________________ CrossFit Competitor For time: Burpees 5-10-5-15-5-10-5 (alternate rounds with a partner) For total reps: Every 1:00 for 10:00

CrossFit For load: Bench Press 4×4 (rest as needed) “Helen” 3 rounds for time: 400m run 21 Kettlbell Swings 53/35 12 Pull-ups ______________________________________________ CrossFit Competitor For time: Rope Climb 1-2-1-3-1-2-1 (alternate rounds with a partner) Clean + Jerk 75% 2+2 80% 1+1, 1+1 85% 1+1 90% 1+1, 1+1, 1+1 3 rounds for time: 15 Thrusters

12:00-2:00p Open Gym

CrossFit Competitor Snatch 75% 1×3 80% 2×2 85% 1.2.1 90% 2×1 Front Squat 80% 2×3 85% 3×2 5 rounds for time: 7 Thrusters 95/65 7 Chest to Bar Pull-ups 7 Burpees Not timed: 800m Run ___________________________________________ Weightlifting Clean + Jerk 80% 2+2, 1+1 85% 1+1, 1+1 90% 1+1 92% 1+1 95% 1+1 97% 1+1 Back

14.4 AMRAP 14:00 60 Calories Row 50 Toes to Bar 40 Wall Ball Shots 20/14 30 Cleans 135/95 20 Muscle-ups “Appreciation is like an insurance policy.  It has to be renewed every now and then.” ~Colonel Dave McIntyre

CrossFit Rest ____________________________________________ CrossFit Competitor Rest ____________________________________________ Weightlifting Snatch 75% 2×2 80% 1.2.1 85% 2×1 90% 1×1 Stop Squat 75% 2×2 80% 2×1 85% 1×1 Weighted Sit-up 3×15 -Choose Weight- “Go the extra mile. It is never crowded.”

CrossFit Not timed: 5 15′ Rope Climbs (rest as needed) For load: Bent Barbell Rows 10-10-10-10 (rest as needed) 5 rounds for time: 5 Power Clean 95/65 7 Shoulder to Overhead 95/65 9 Toes to Bar  _____________________________________________ CrossFit Competitor 6 rounds for time: 500m Row (90% of best 2k pace) (rest 1:30) ______________________________________________ Weightlifting Clean

CrossFit For load: Back Squat 8-6-4 (rest as needed) “Griff” For time: 800m Run 400m Backwards Run 800m Run 400m Backwards Run ____________________________________________ CrossFit Competitor Clean + Jerk 75% 2+2, 2+2 80% 1+1 85% 1+1, 1+1  90% 1+1 92% 1+1 For total muscle-up reps: Every 1:00 for 14:00 Odd min: Ring Muscle-ups Even min: 5

CrossFit For load: Bench Press 5×5 (rest as needed) For time: 50 Pull-ups 50 Burpees 50 Kettlebell Swings 53/35 ___________________________________________________ CrossFit Competitor Overhead Squat 80% 2×3 85% 3×2 7 rounds for time: 7 Toes to Bar 9 Wall Ball Shots 20/14 3 rounds for total calories: 3:00 Airdyne (rest 1:00) ____________________________________________________ Weightlifting Snatch 80% 2×2