April 2014

CrossFit Rest _________________________________ CrossFit Competitor Rest _________________________________ Weightlifting Power Snatch 75% 1×3 80% 2×2 85% 3×1 Clean Pull 100% 2×3 10kg 3×2 Front Squat 75% 1×3 80% 2×2 85% 1.2.1               “The first time you quit, it’s hard. The second time, it gets easier. The third time, you don’t […]

CrossFit For load: Thrusters 5-5-5-5-5 (rest as needed) 10 rounds for calories + reps: 1:00 Row for calories :15 Rest :30 Sit-ups :15 Rest _________________________________________ CrossFit Competitor Hang Snatch 70% 1×3 75% 1×2 80% 2×1 85% 3×1 Snatch High Pull 4×4 -choose weight- AMRAP 8:00 2 Ring Muscle-ups 4 Handstand Push-ups 8 Pistols (alt legs)

CrossFit 5 rounds for total reps: Strict Pull-ups (rest :30) 4 rounds for time: 400m Run 25 Burpees ________________________________________ CrossFit Competitor Power Clean + Clean + Push Press 70% 2+1+1, 1+2+1, 1+1+2 75% 2+1+1, 1+1+2 80% 1+1+1, 1+1+1, 1+1+1 based on push press 1rm Jerk 70% 2×3 75% 2×2 80% 3×1 For time: 1-3-1-5-1-3-1 15′

CrossFit For load: Strict Press 8-8-8-8 (rest as needed) For time: 50-40-30-20-10 Double under Russian Kettlebell Swing 53/35 Push-up _______________________________________ CrossFit Competitor 3 rounds for total reps: Toes to Bar (:30 rest) 8 rounds for time: 500m Row (1:00 rest) 3 rounds for total reps: Toes to Bar (:30 rest) ________________________________________ Weightlifting Snatch 75% 1×3

12:00-2:00 Open Gym

CrossFit Competitor Clean 80% 1×2 85% 2×1 90% 1×1 95% 2×1 Clean Pull 100% 4×3 Back Squat 80% 2×3 85% 2×2 “Nasty Girls” 3 rounds for time: 50 Air Squats 7 Ring Muscle-ups 10 Hang Power Clean 135/95 ______________________________________________ Weightlifting Clean + Jerk 75% 2+1, 1+2 80% 1+1, 1+1 85% 1+1 90% 1+1, 1+1, 1+1

CrossFit For load: Deadlift 3-3-3 (rest as needed) 7 rounds for time: 7 Thrusters 75/55 7 Pull-ups _____________________________________ CrossFit Competitor “Snatch Ladder” For load: Every 1:00 for 10:00 1 Snatch Jerk 80% 2×2 85% 2×1 90% 1×1 95% 2×1 For time: 3-5-7-9-7-5-3 CTB Pull-ups Box Jumps 30/24 Burpees 3 rounds for time: 50 Calorie Row

CrossFit Rest _______________________________________ CrossFit Competitor Rest _______________________________________ Weightlifting Jerk Balance 2×3 -choose weight- 3×2 -choose weight- Power Snatch + Hang Power Snatch 70% 2+2, 2+2 75% 2+1, 1+2 80% 2+1, 1+1 85% 1+1, 1+1 3 Position Clean Pull 4×3 -choose weight- Front Squat 75% 2×3 80% 3×2             “No one

CrossFit 5 rounds for total reps: Strict Pull-ups (rest 1:00) 10 rounds each partner for total calories: 1:00 to complete 5 Burpees + Row for Calories (alternate rounds with partner let the calorie count roll) _________________________________________ CrossFit Competitor Hang Clean 75% 2×3 80% 3×2 For time: 30 Wall Ball Shots 30 CTB Pull-ups 30 Pistols

CrossFit 5 rounds for total reps: Strict Handstand Push-ups (rest 1:00) 3 rounds for time: 400m Run 30 Wall Ball Shot 20/14 20 Box Jumps 24/20 10 Toes to Bar ________________________________________ CrossFit Competitor Snatch 80% 1.1.1 (rest :10) (rest as needed) 85% 1.1.1 (rest :10) (rest as needed) 90% 1.1.1 (rest :10) For load: Every