May 2014

CrossFit 5 rounds for total reps: Strict Pull-ups (rest :30) For time: 9-15-21-15-9 Burpees Toes to Bar Double unders ___________________________________ CrossFit Competitor (off season) Power Snatch 70% 1×3 75% 2×2 80% 1.2.1 Drop Snatch 1×3 -choose weight- 2×2 -choose weight- 3×1 -choose weight- Snatch High Pull 2×4 -choose weight- 3×3 -choose weight- _____________________________________ Weightlifting Power […]

CrossFit For load:| Strict Press find your 1RM (rest as needed between sets) “Christine” 3 rounds for time: 500m Row 12 Deadlift at Bodyweight 21 Box Jumps 24/20 _______________________________________ CrossFit Competitor (off season) Power Clean 75% 1×3 80% 2×2 85% 1.2.1 Back Squat 80% 6×2 For load: Bulgarian Split Squats 9-9-9 (front rack position) Russian

CrossFit For load: Weighted Pull-up 2-2-2, 2×2 (rest as needed) 3 rounds for time: 400m Run 30 Push-ups 20 Pull-ups 10 Thrusters 95/65 ________________________________________ CrossFit Competitor (off season) Push Press 75% 1×3 80% 2×2 85% 1.2.1 Bench Press 80% 6×2 5 rounds for total reps: Strict Pull-ups (rest 1:00) For time: 75 Medicine Ball Sit-ups

12:00-2:00p Open Gym

CrossFit Competitor Thruster 75% 2×3 80% 3×2 Back Squat 80% 5×5 Romanian Deadlift 3×3 -choose weight- For time: 10-20-30-40-50-40-30-20-10 Double unders (unbroken) __________________________________ Weightlifting Power Snatch 65% 2×4 70% 3×3 Muscle Clean + Strict Press 3+3, 3+3, 3+3 -choose weight- 2+2, 2+2, 2+2 -choose weight- Clean Deadlift 4×4 -choose weight- Front Squat 70% 4×4  

CrossFit “The Angry Pony” For time: 70 Burpees 60 Sit-ups 50 Kettlebell Swings 40 Pull-ups 30 Handstand Push-ups _________________________________________ CrossFit Competitor (off season) Bench Press 80% 5×5 For load: Weighted Dip find 1RM For load: Bent Dummbell Row 12-10-8-6 (rest as needed) For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-up Toes to Bar __________________________________________ Weightlifting Rest    

CrossFit Rest __________________________________________ CrossFit Competitor (off season) Rest __________________________________________ Weightlifting Power Clean 65% 2×4 70% 3×3 Jerk 65% 2×4 70% 3×3 Snatch High Pull 4×4 -choose weight- For time: 30 Weighted Sit-ups 25lbs 30 Toes to Bar             “Be not afraid of greatness. Some are born great, some achieve greatness,

CrossFit For load: Deadlift 3-3-3, 2×3 (rest as needed) AMRAP 12:00 3 Burpees 6 Box Jumps 24/20 9 Kettlebell Swings 53/35 ___________________________________ CrossFit Competitor Power Snatch 70% 2×3 75% 3×2 Drop Snatch 4×2 -choose weight- 3 Position Snatch Pull 90% 2×3 100% 3×2 For time: 12-9-6 Kettlebell Snatch Right Arm 53/35 Kettlebell Thruster Right Arm

CrossFit For load: Strict Press 2-2-2, 2×2 (rest as needed) For time: 100m Row 200m Row 300m Row 400m Row 500m Row 400m Row 300m Row 200m Row 100m Row (rest while your partner rows) AMRAP 2:00 Sit-ups ____________________________________ CrossFit Competitor Power Clean 75% 2×3 80% 3×2 Back Squat 75% 5×5 3 rounds for load:

Memorial Day “Murph” 9:00a – until everyone is done “Murph” For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run (wear a vest if you have one) ___________________________________ CrossFit Competitor (off season) Push Press 75% 2×3 80% 3×2 Bench Press 75% 5×5 For load: Weighted Pull-up find 1RM For load: