April 2014

CrossFit “D.T.” 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Clean 6 Shoulder to Overhead ____________________________________ CrossFit Competitors “Lactic Ladders” 10 rounds for total calories: :10 Row :50 Rest :20 Row :40 Rest :30 Row :30 Rest :40 Row :20 Rest :50 Row :10 Rest _____________________________________ Weightlifting Snatch 70% 1×3 75% 2×2 80% […]

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CrossFit Competitor Clean 80% 1.1.1 (rest :10 between reps) (rest as needed) 85% 1.1.1 (rest :10 between reps) (rest as needed) 90% 1.1.1 (rest :10 between reps) (rest as needed) 95% 2×1 For total time: 7:00 to complete: “Fran” 21-15-9 Thrusters 95/65 Pull-ups ~then~ 7:00 to complete: 50 Over the Box Jump Burpees 20″ ~then~

CrossFit For load: Deadlift 5-5-5-5-5 (rest as needed) 10 rounds for calories + reps: 1:00 Row :15 Rest :30 Push-ups :15 Rest _____________________________________ CrossFit Competitor Snatch 75% 1×2 80% 2×1 85% 1×1 90% 3×1 Jerk 75% 1×2 80% 2×1 85% 1×1 90% 3×1 3 rounds for time: 400m Run 20 10′ Wall Ball Shots For

CrossFit Rest ____________________________________ CrossFit Competitor Rest ____________________________________ Weightlifting Jerk Balance 4×3 -choose weight- Power Snatch + Hang Power Snatch 70% 2+2, 2+2 75% 2+1, 1+2, 2+1 80% 1+1, 1+1, 1+1 based on power snatch 1rm Clean Pull 100% 4×4 Front Squat 70% 2×4 75% 3×3               “Don’t wish it

CrossFit “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats ___________________________________________ CrossFit Competitor Clean + Hang Clean 75% 1+2, 1+2, 1+2 80% 1+1, 1+1 85% 1+1, 1+1, 1+1 based on clean 1rm Front Squat 75% 1×3 80% 2×2 85% 1×1 90% 3×1 “D.T.” 5 rounds for time: 12 Deadlifts 155/105 9 Hang

CrossFit 5 rounds for total reps: Handstand Push-ups (rest 1:00) For time: 20 Box Jumps 24/20 800m Run 60 Double unders 1000m Row 60 Double unders 800m Run 20 Box Jumps ______________________________________ CrossFit Competitor Power Clean + Push Press 75% 2+2, 2+2 80% 2+2, 2+1 85% 1+1, 1+1, 1+1 based on push press 1rm For

CrossFit “20 Minutes of fun” For load: Every 2:00 for 20:00 6 Deadlifts 6 Bent Rows 6 Hang Power Clean 6 Push Press 6 Front Squats don’t set the bar down __________________________________________ CrossFit Competitor For time: 50 Double Unders 5 15′ Rope Climbs 40 Double Unders 4 Rope Climbs 30 Double Unders 3 Rope Climbs

12:00-2:00p Open Gym

CrossFit Competitor Clean 80% 2×2 85% 1.2 90% 3×1 Deadlift 80% 3×2 90% 3×1 Weighted Pull-ups 1×3 -choose weight- 2×2 -choose weight- 3×1 -choose weight- “Diane” For time: 21-15-9 Deadlift 225/155 Handstand Push-ups ________________________________ Weightlifting Clean + Jerk 70% 2+2, 2+2, 2+2 75% 2+1, 1+2, 1+1 80% 1+1, 1+1, 1+1 3 Position Snatch Pull 6×3