October 2014

CrossFit Competitor For time: 50-40-30-20-10 Double unders (unbroken) For time: 1-2-1-2-1 Rope Climbs (alternate with a partner) 3 rounds for time: 800m Run (rest 2:00) For time: 1-2-1-2-1 Rope Climbs (alternate with a partner) For time: 10-20-30-40-50 Double unders (unbroken) ________________________ Weightlifting Snatch 80% 2×2 85% 2×2 90% 2×1 Clean + Jerk 70% 1+1,1+1,1+1 80% […]

CrossFit “Nutts” For time: 10 Handstand push-ups 15 Deadlift 250/165 25 Box jumps 30/24 50 Pull-ups 100 Wallball shots 20/14 200 Double-unders 400m Run with a 45lb plate ______________________ CrossFit Competitor Snatch 70% 1×3 75% 1×2 80% 1×1 85% 2×1 90% 3×1 For total reps: Every 1:00 for 20:00 Odd min: 2 DBall Over the

CrossFit Rest ______________________ CrossFit Competitor Rest ______________________ Weightlifting Clean Grip Snatch 70% 4×3 Based on Snatch 1RM Power Clean + Power Jerk 80% 2+2, 2+2, 2+2 Snatch Deadlift (slow) 100% 3×3 Snatch Grip Press 4×4 -choose weight- Bent Barbell Row 4×10 -choose weight- “As we express our gratitude, we must never forget that the highest

CrossFit Push Press 2×3 -choose weight- 3×2 -choose weight- 5 rounds for time: 7 Toes to Bar 14 Double Unders 7 Box Jumps 24/20 14 Steps Walking Lunge _________________________ CrossFit Competitor Push Press + Halting Jerk + Jerk 75% 1+1+1 80% 1+1+1 85% 1+1+1, 1+1+1 90% 1+1+1, 1+1+1, 1+1+1 Based on Push Press 1RM Jerk

CrossFit For time: 2k Row ______________________ CrossFit Competitor Clean 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 3×1 For time: 30 Weighted Sit-ups 70/53 30 Toes to Bar For time: 5K Row _______________________ Weightlifting Muscle Snatch (above knee) 80% 4×3 Based on Muscle Snatch 1RM Power Clean + Push Press 75% 2+2,2+2 85% 1+1,1+1,1+1

CrossFit “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats ____________________ CrossFit Competitor Snatch 70% 2×2 75% 1×1 80% 2×1 85% 3×1 For total reps: Every 1:00 for 20:00 Odd min: 1 Power Cleans at 80% Even min: Ring Muscle-ups (choose reps prior to start. unbroken) 5 rounds: 20″ Over the Box Jump 20″ Over

12:00-2:00p Open Gym

CrossFit Competitor Deadlift 70% 2×2 80% 1.1.1.1.1.1.1 (rest :30) “Team Relay” AMRAP 12:00 20′ DBall Carry 150/100 1 15′ Rope Climb 20′ DBall Carry 150/100 (1 person works at a time. teams of 3) 5 rounds for load: 40yrd Dogsled Push (rest as needed) __________________________ Weightlifting Snatch 75% 2×2 80% 2×2 85% 3×2 Clean +

CrossFit For load: Power Clean 3-3-2-2-2 (rest as needed) 3 rounds for load: 3 Front Squats + 3 Back Squats (rest as needed) 5 rounds for time:  7 Ring Dips  9 Toes to Bar 11 Wall Ball Shots 20/14 ______________________ CrossFit Competitor Power Snatch + Snatch 70% 2+2 75% 1+1 80% 1+1, 1+1 85% 1+1,

CrossFit Rest ____________________ CrossFit Competitor Rest ____________________ Weightlifting Snatch Pull + Power Snatch 70% 1+2, 1+2, 1+2, 1+2, 1+2 Based on Power Snatch 1RM Hang Power Clean (above knee) 70% 5×3 Front squat 85% 5×3 Snatch Grip Press 4×4 -choose weight Bent Barbell Row 4×10 -choose weight- “There are no secrets to success. It is