September 2014

CrossFit Rest _______________________ CrossFit Competitor Rest _______________________ Weightlifting Front Squat + Push Press 75% 3+3, 3+3, 3+3, 3+3 Based on Push Press 1RM Drop Snatch 75% 2×3 80% 3×2 Based on Snatch 1RM Clean Pull 100% 4×3 Box Jump 4×4 -choose height- GHD Sit-up 3×10 ” We make a living by what we get, but we […]

CrossFit AMRAP 1:00 Rope Climbs 5 rounds for total reps: Strict Pull-ups (rest 1:00) 3 rounds for calories + reps: 1:00 Russian Kettlebell Swing 53/35 1:00 Double unders 1:00 Row for Calories 1:00 Rest ____________________________ CrossFit Competitor Snatch High Pull + Power Snatch + Snatch High Pull 70% 1+1+1 75% 1+1+1, 1+1+1 80% 1+1+1, 1+1+1,

CrossFit For load: Bench Press 8-8-5-5-5 (rest as needed) AMRAP 20:00 10 Burpees 20 Sit-ups 30 Air Squats _______________________ 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 Double unders) (choose reps prior to start) “Helen” 3 rounds for time: 400m Run

CrossFit “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ___________________________ CrossFit Competitor Power Clean + Push Press 70% 2+2 75% 2+2, 2+2 80% 2+2, 2+2, 2+2 Based on Push Press 1RM Halting Snatch Pull 80% 1×3 90% 1×3 100% 3×2 Based on Snatch 1RM For time: 12 Back Squats 225/155

12:00-2:00p 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) (choose reps prior to start) For time in teams of 3: 400m Burden Run 9 Rope Climbs 400m Burden Run 6 Rope Climbs 400m Burden Run 3 Rope Climbs 400m

CrossFit AMRAP 1:00 Over the Bar Burpees AMRAP 12:00 3 Ring Dips 6 Shoulder to Overhead 95/65 9 Pull-ups AMRAP 1:00 Over the Bar Burpees ___________________________ CrossFit Competitor Snatch 70% 2×2 75% 1×1 80% 5×1 Clean + Jerk 70% 2+2 75% 1+1 80% 1+1, 1+1 85% 1+1, 1+1, 1+1 90% 1+1 Stop Squat 3×3 -choose

CrossFit Rest _____________________________ CrossFit Competitor Rest _____________________________ Weightlifting Clean + Jerk 75% 2+2, 2+2, 2+2 Snatch Deadlift (below knee) 80% 4×4 based on Snatch 1RM Back Squat 80% 4×3 Box Jump 4×4 -choose height- GHD Sit-up 3×10 “Men in general are quick to believe that which they wish to be true.“ ~Julius Caesar    

CrossFit For load: Bench Press 8-8-8-8-8 (rest as needed) 3 rounds for time: 20 Box Jumps 24/20 30 Kettlbell Swings 53/35 40 Air Squats ______________________ CrossFit Competitor Snatch High Pull + Snatch + Snatch High Pull 65% 1+1+1 70% 1+1+1, 1+1+1 75% 1+1+1, 1+1+1, 1+1+1 80% 1+1+1, 1+1+1 85% 1+1+1 For time: 9 Toes to

CrossFit 3 rounds for total reps: Pull-ups (rest :30) “Annie” For time: 50-40-30-20-10 Double unders Sit-ups For load: Bent Dumbbell Row 10-10-10-10 (rest as needed) ____________________________ CrossFit Competitor AMRAP 1:00 Double unders 5 rounds for time: 500m Row 400m Run (rest 1:00) AMRAP 1:00 Double unders ___________________________ Weightlifting Snatch Pull + Power Snatch 75% 1+2,