September 2014

12:00p-2:00p Open Gym & Bodybuilding with Sam

CrossFit Competitor For total reps: Every 1:00 for 10:00 Odd min: Ring Muscle-ups Even min: Strict Handstand Push-ups (start every 1:00 with 20 Double unders) For time in teams of 3: 80 Push-ups (hand release) 400m Run 20 Bar Muscle-ups 40 Ring Dips 60 Toes to Bar 800m Run 60 Toes to Bar 40 Ring

CrossFit For time: 3-5-7-9-7-5-3 Pull-ups Handstand Push-ups Toes to Bar (alternate rounds with a partner) For time: 100m Row 300m Row 500m Row 700m Row 500m Row 300m Row 100m Row (alternate with a partner) ___________________________ CrossFit Competitor Halting Snatch 70% 2×2 75% 1×1 80% 3×1 Push Press + Halting Jerk + Jerk 70% 1+1+1

CrossFit Rest ___________________________ CrossFit Competitor Rest ___________________________ Weightlifting Front Squat + Jerk 80% 1+2, 1+2, 1+2, 1+2 Drop Snatch 80% 3×3 Clean Pull 100% 4×3 Box Jump 4×4 -choose height- GHD Sit-ups 3×10 “A people free to choose will always choose peace.” ~Ronald Reagan

CrossFit For load: Power Clean + Push Press 5+5, 4+4, 3+3, 2+2 (rest as needed) AMRAP 1:00 Rope Climbs For time: 21-15-9 Wall Ball Shots 20/14 Box Jumps 24/20 Push-ups _____________________ CrossFit Competitor Power Snatch + Hang Snatch 70% 1+1 75% 1+1 80% 1+1, 1+1, 1+1 85% 1+1 Based on Power Snatch 1RM 3 Position

CrossFit AMRAP 1:00 Double unders For load: Bench Press 5-5-5-5-5 (rest as needed) AMRAP 1:00 Double unders For time: 1 Mile Run AMRAP 1:00 Double unders __________________________ CrossFit Competitor For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-ups Even min: Strict HSPU (start every 1:00 with 20 DU) (choose reps prior to start)

CrossFit 3 rounds for time: 400m Run 15 Pull-ups 50 Squats 15 Bar Dips ___________________________ CrossFit Competitor Power Clean + Hang Clean 70% 1+1 75% 1+1 80% 1+1 85% 1+1, 1+1, 1+1 90% 1+1 Based on Power Clean 1RM Snatch Pull 90% 2×3 100% 3×2 For time: 400m Run ~then~ 5 rounds: 5 Back Squats

12:00p-2:00p Open Gym

CrossFit Competitor For total reps: Every 1:00 for 10:00 Odd min: Ring Muscle-ups Even min: Strict Handstand Push-ups (start every 1:00 with 20 Double unders) For time in teams of 3: 800m Run 8 Rope Climbs 80 Pull-ups 8 Rope Climbs 800m Run 8 Rope Climbs 80 Pull-ups 8 Rope Climbs 800m Run PNF Stretch

CrossFit For load: Power Clean + Push Press 3+3, 3+3 2+2, 2+2, 2+2 For time: 20 Handstand Push-ups 30 Wall Ball Shots 20/14 20 Toes to Bar 30 Box Jumps 24/20 20 Ring Push-ups 30 Steps Walking Lunge (each leg) 20 Burpees _______________________ CrossFit Competitor Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90%