March 2014

12:00-2:00 Open Gym

CrossFit Competitor For total reps: AMRAP 2:00 Burpees (touch 6″ above reach) (rest 1:00) Every 1:00 for 10:00 Odd min: Toes to Bar Even min: 10′ Wall Ball 20/14 (choose reps prior to start. only score unbroken rounds) (rest 1:00) AMRAP 2:00 Burpees (touch 6″ above reach) (rest 1:00) Every 1:00 for 10:00 Odd min:

AMRAP 8:00 10 Deadlifts 135/95 15 Box jumps 24/20 15 Deadlifts 185/135 15 Box Jumps  20 Deadlifts 225/155 15 Box Jumps  25 Deadlifts 275/185 15 Box Jumps 30 Deadlifts 315/205 15 Box Jumps 35 Deadlifts 365/225 15 Box Jumps “You can’t let praise or criticism get to you.  It’s a weakness to get caught up

CrossFit Rest ______________________________________ CrossFit Competitor Rest ______________________________________ Weightlifting Power Snatch  + Snatch 75% 2+1, 1+2 80% 2+1 85% 1+1, 1+1 90% 1+1, 1+1, 1+1 (based on power snatch) Clean Deadlift 4×3 -Choose Weight- Stop Squat 70% 1×3 75% 2×2 80% 2×2 “Things turn out best for the people who make the best of the way

CrossFit For load: Weighted Pull-ups 3-3-2-2-2 (rest as needed) 3 rounds for time: 800m Run 3 15′ Rope Climbs 30 Push-ups _________________________________________ CrossFit Competitor 4 rounds for time: 1000m Row (rest 1:30) PNF Stretch __________________________________________ Weightlifting Clean 80% 2×2 85% 1.2.1 90% 2×1 Snatch High Pull 82% 2×3 87% 3×3 Drop Snatch 2×3 -Choose Weight-

CrossFit For load: Back Squat 4×4 (rest as needed) “Annie” For time: 50-40-30-20-10 Double Unders Sit-ups ______________________________________________ CrossFit Competitor Power Clean + Push Press 75% 2+2, 2+2 80% 2+1, 1+2 85% 1+1 90% 1+1, 1+1, 1+1 (based on power clean) 3 rounds for time: 15 10′ Wall Ball Shots 20/14 12 Box Jumps 24/20 9

CrossFit For load: Bench Press 4×8 (rest as needed) “Jackie” For time: 1000m Row 50 Thusters 45/35 30 Pull-ups ________________________________________________ CrossFit Competitor Snatch 80% 2×2 85% 1.2.1 90% 2×1 3 rounds for time: 14 Toes to Bar 21 Burpees 35 Double Unders 10:00 for Calories: Airdyne (hit 90% of your previous score) ________________________________________________ Weightlifting Snatch

12:00-2:00p Open Gym

CrossFit Competitor Clean + Jerk 75% 2+1, 1+2 80% 1+1, 1+1 85% 1+1 90% 1+1, 1+1 For total reps Every 1:00 for 14:00 Even min: Ring Muscle-ups Odd min: Wall Ball Shots (choose reps prior to start. only score unbroken rounds) 5 rounds for time: 9 Deadlift 175/115 9 Box Jumps 24/20 _____________________________________________ Weightlifting Clean

14.2 From 0:00-3:00 2 rounds: 10 Overhead Squats 95/65 10 Chest to Bar Pull-ups From 3:00-6:00 2 rounds: 12 Overhead Squats 95/65 12 Chest to Bar Pull-ups From 6:00-9:00 2 rounds: 14 Overhead Squats 95/65 14 Chest to Bar Pull-ups Etc….. “Take good care of your reputation.  It will live longer than you do.”