May 2014

12:00p-2:00p Open Gym  

CrossFit “The Dark Horse Special” For time: 30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 53/35 60 Sit-up 70 Burpees ___________________________________ CrossFit Competitor (off Season) Bench Press 75% 5×5 For load: Weighted Dips 2-2-2-2-2 (rest as needed) For load: Bent Dumbbell Row 6-6-6-6-6 (rest as needed) For total reps: Every 1:00 for 10:00 Odd min:

CrossFit Rest _________________________________ CrossFit Competitor Rest _________________________________ Weightlifting Rest (if you’re not lifting in the meet, Test on Thursday or Friday)                   “Response to stimulus is systemic rather than mechanical.” ~Greg Glassman

CrossFit For total reps: Every 1:00 for 10:00 Handstand Push-ups (start every minute with 1 strict hspu) 5 rounds for time: 5 Deadlifts 275/185 10 Bar Facing Burpees For time: 150 Double unders _________________________________________ CrossFit Competitor (off season) Power Snatch 65% 2×3 70% 3×2 Drop Snatch 4×3 -choose weight- Snatch Pull 100% 2×3 10kg 2×3

CrossFit For load: Weighted Pull-ups 3-3-3, 2×3 (rest as needed) 3 rounds for time: 30 Calorie Row 30 Wall Ball Shots 30 Sit-ups ___________________________________________ CrossFit Competitor (off season) Power Clean 70% 2×3 75% 3×2 Back Squat 70% 5×5 3 rounds for load: 16 Steps Walking Lunge (front rack) (rest 2:00 between sets) For time: 50-40-30-20-10

CrossFit For load: Strict Press 3-3-3, 2×3 (rest as needed) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups __________________________________ CrossFit Competitor (off season) Push Press 70% 2×3 75% 3×2 Bench Press 70% 5×5 For load: Weighted Pull-ups 2-2-2-2-2 (rest as needed) For load: Barbell Sit-up 5×5 (rest as needed) AMRAP

CrossFit Competitor Thruster 70% 4×4 Back Squat 70% 5×5 Romanian Deadlift 4×4 -choose weight- “Spartacus” For time: 30 DBall Over the Shoulder 150/80 __________________________________________ Weightlifting Snatch 77% 2×2 82% 1×1 87% 2×1 92% 1×1 95% 1×1 97% 1×1 Clean + Jerk 75% 2+2 80% 1+1, 1+1 85% 1+1 90% 1+1, 1+1, 1+1 3 Position Clean

CrossFit 5 rounds for total reps: Strict Pull-ups (rest :30) AMRAP 8:00 3 Bench Press 185/125 5 Deadlift 225/155 For time: 100 Squats For time: 100 Triceps Press Downs (red band) _________________________________________ CrossFit Competitor Bench Press 70% 5×5 For load: Weighted Dips 3-3-3-3-3 (rest as needed) 5 rounds for total reps: Strict Handstand Push-ups (rest

CrossFit Rest ______________________________________ CrossFit Competitor Rest ______________________________________ Weightlifting Rest or light technique work We have the Iron Athlete Open on the 24th                   “Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth

CrossFit 5 rounds for total reps: Strict Handstand Push-ups (rest :30) “Elizabeth” For time: 21-15-9 Power Clean 135/95 Ring Dip For time: 35 Weighted Sit-ups 53/35 35 Toes to Bar ____________________________________ CrossFit Competitor (off season) Power Snatch 65% 4×4 Drop Snatch 2×3 -choose weight- 3×2 -choose weight- Snatch Pull 100% 2×3 10kg 3×2 3 rounds