October 2014

CrossFit For load: Push Press 5-5-3-3-3 (rest as needed) AMRAP 12:00 1 Rope Climb 2 Wall Walks 3 Burpee Box Jumps 24/20 _______________________ CrossFit Competitor Front Squat + Jerk 70% 2+2 75% 2+2 80% 2+2, 2+2, 2+2 Based on C&J 1RM Jerk 85% 5×1 For total reps: Every 1:00 for 20:00 Odd min: 2 Power […]

CrossFit 3 rounds for time: 50 Calorie Row 50 Sit-ups 50 Kettlebell Swings 53/35 _____________________ CrossFit Competitor Clean Pull 90% 1×3 100% 1×3 110% 3×2 5 rounds for time: 7 GHD Sit-ups 7 Burpees to Plate 45lbs 7 Toes to Bar “Upside Down Lactic Ladders” 5 rounds for total Calories: :50 Row :10 Rest :40

CrossFit “Fran” For time: 21-15-9 Thruster 95/65 Pull-ups __________________ CrossFit Competitor Snatch 70% 2×2 75% 1×1 80% 5×1 For total reps: Every 1:00 for 20:00 Odd min: 2 Power Cleans at 75% Even min: Ring Muscle-ups (choose reps prior to start. unbroken) 5 rounds: 30″ Box Jump 20″ Box Jump 24″ Box Jump 20″ Box

12:00-2:00p Open Gym

CrossFit Competitor For time in teams of 3: 400m Burden Run (log) 50 DBall Over the Shoulder 150/100 400m Burden Run (log) 100 Over the Bar Burpees 400m Burden Run (log) 300 Double unders 400m Burden Run (log) ________________________ Weightlifting Snatch 70% 2×2 80% 2×2 85% 3×2 Clean + Jerk 70% 2+1, 2+1 80% 2+1,

CrossFit Power Clean + Push Press 2+2, 2+2, 2+2 5 rounds for total reps: Toes to Bar (rest :30 between rounds) For time: 100 Bar Dips (every time you break do 10 Kettlebell Swings 53/35) ____________________________ CrossFit Competitor Snatch High Pull + Power Snatch + Snatch 70% 1+1+1 75% 1+1+1, 1+1+1 80% 1+1+1, 1+1+1, 1+1+1

CrossFit Rest _____________________ CrossFit Competitor Rest _____________________ Weightlifting 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- Hyper Extension 4×10 “Correction does much, but encouragement does more.“ ~Johann Wolfgang von Goethe  

CrossFit For load: Weighted Pull-up 3-2-2-1-1-1 (rest as needed) 5 rounds for time: 1 Rope Climb 15 Wall Ball Shot 20/14 300m Row 15 Ball Slams 20/14 1 Wall Walk (rest 1:00) _________________________ CrossFit Competitor Front Squat + Jerk 70% 2+2, 2+2 75% 2+1, 2+1 80% 1+1, 1+1, 1+1 Based on Jerk 1RM For total

CrossFit For load: DBall Over the shoulder 3-3-3 (rest as needed) 5 rounds for time: 7 Deadlifts 205/135 14 Burpees to Plate 45lbs 7 Russian Kettlebell Swings 70/44 14 Sit-ups __________________________ CrossFit Competitor Clean Pull 90% 2×3 100% 3×2 For time: 35 GHD Sit-ups 35 Burpees to Plate 45lbs 35 Toes to Bar “Lactic Ladders”

CrossFit “Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run ______________________ CrossFit Competitor Snatch 70% 1×3 75% 2×2 80% 3×1 For total reps: Every 1:00 for 20:00 Odd min: 2 Power Cleans at 70% Even min: Ring Muscle-ups (choose reps prior to start. unbroken) 5 rounds: 24″ Box Jump 20″