September 2014

CrossFit Rest _______________________ CrossFit Competitor Rest _______________________ Weightlifting Hang Power Snatch (below knee) 70% 5×3 Power Clean (below knee) + Jerk 60% 3+3, 3+3, 3+3, 3+3 Back Squat 80% 2×4 85% 3×3 Snatch Grip Press 4×4 -choose weight- Back Extension 4×10 -bodyweight- “It’s fine to celebrate success but it is more important to heed the […]

CrossFit For load: Halting Power Clean + Halting Push Press 3+3 2+2, 2+2 1+1, 1+1, 1+1 For time: 30 Sit-ups 20 Toes to Bar 30 Sit-ups 2 rounds for time: 25 Wall Ball Shots 20/14 25 Russian Kettlebell Swings 53/35 25 Double unders __________________________ CrossFit Competitor For time: 30 Weighted Sit-ups 53/35 30 Toes to

CrossFit For load: Weighted Pull-ups 5-5-3-3-3 (rest as needed) For time: 400m Run 3 Rope Climbs 400m Run 2 Rope Climbs 400m Run 1 Rope Climb 400m Run ___________________________ CrossFit Competitor For time: 1-3-1-5-1-3-1 Ring Muscle-ups Strict Handstand Push-ups (alternate rounds with a partner) For time: 1-2-1-2-1 15′ Rope Climbs (alternate rounds with a partner)

CrossFit For load: Bench Press 5-3-3-2-2-2 (rest as needed) “Christine” 3 rounds for time: 500m Row 12 Deadlifts at Bodyweight 21 Box Jumps 24/20 _________________________ CrossFit Competitor Every 1:00 for 10:00 1 Snatch Min 1-3: 70% Min 4-6: 75% Min 7-9: 80% Min 10: 85% Every 1:00 for 10:00 1 Clean + 1 Jerk Min

The Gym is Closed for the Klokov Clinic 7:00a Sprints at Corona del Sol Track 7:00a Strongman 8:00a Competitor Team Wod Corona del Sol 8:00a-9:00p Klokov Clinic 9:00a Outside CrossFit Wod with Ana _____________________________ Weightlifting Snatch 80% 2×3 85% 2×2 Clean + Jerk 85% 2+1, 2+1, 2+1 Front Squat 85% 4×3 Bench Press 4×5 -choose

CrossFit  3 rounds for total reps: Strict Handstand Push-ups (rest 1:00) For load: Weighted Bar Dips 7-5-3 (rest 1:00) For load: Weighted Push-ups 7-5-3 (rest 1:00) For time: 50 Double unders 30 Box Jumps 50 Wall Ball Shots 30 Box Jumps 50 Double unders _________________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Power

CrossFit Rest ________________________ CrossFit Competitor Rest ________________________ Weightlifting Front Squat + Jerk 80% 1+2, 1+2, 1+2, 1+2 Based on Jerk 1RM Drop Snatch 80% 4×3 Clean Pull 100% 4×3 Box Jump 4×4 -choose height- GHD Sit-up 3×10 “Nobody picks on a strong man.” ~Charles Atlas   

CrossFit For load: Weighted Pull-ups 5-5-5-5-5 (rest as needed) For time: 50-40-30-20-10 Row for Calories Sit-ups _________________________ CrossFit Competitor 6 rounds for time: 5 Box Jumps 24/20 400m Run 5 Box Jumps 24/20 (rest 1:00) PNF Stretch _________________________ Weightlifting Snatch 80% 3×3 Clean + Jerk 80% 2+2, 2+2, 2+2 Snatch Pull 100% 4×3 Behind the

CrossFit For load: Power Clean + Hang Clean + Front Squat 2+2+2, 2+2+2 2+1+1, 1+2+1, 1+1+2 AMRAP 1:00 Rope Climb 3 rounds for time: 1:00 Russian Kettlebell Swing 70/53 1:00 Burpees 1:00 Double unders 1:00 Rest _________________________ CrossFit Competitor For time: 1-3-1-5-1-3-1 Ring Muscle-ups Strict Handstand Push-ups (alternate rounds with a partner) 5 rounds for

CrossFit For load: Bench Press 8-5-3-3-3 (rest as needed) “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups _____________________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs) For load: Every 1:00 for 10:00 1 Power Clean + 1 Push Press (add 10lbs/5lbs) Back Squat 70% 1×3 80% 2×2 90% 3×1