December 2014

CrossFit Rest ________________ CrossFit Competitor Rest ________________ Weightlifting Muscle Snatch + Snatch 75% 1+2, 1+2, 1+2, 1+2 Snatch High Pull 80% 4×3 Press 4×5 -choose weight- Back Extensions 4×10 -unweighted- “Time does not change us. It just unfolds us.” ~Max Frisch

CrossFit With a partner for time: 100 Calories on the Assault Bike 500m Row 100 Wall Ball Shots 20/14 1000m Row 100 Kettlebell Swings 53/35 500m Row 100 Ball Slams 20/14 (one person works at a time) ___________________ CrossFit Competitor For time: 30 Ring Muscle-ups Back Squat 70% 1×3 80% 2×2 90% 2×1 95% 1×1

CrossFit 5 rounds for load: 3 Power Clean 3 Box Jump 24/20 (rest 1:30) 5 rounds for load: 3 Bench Press 3 Plyo Push-ups (rest 1:30) For time: 30 Weighted Sit-ups 53/35 30 Toes to Bar 30 Burpees ___________________ CrossFit Competitor For time: 30 Double unders (unbroken) 20 Burpees (6″ above reach) 50 Double unders

CrossFit “Fran” For time: 21-15-9 Thruster 95/65 Pull-ups _________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Halting Snatch (:02 pause below knee) (add 10lbs/5lbs each set) (full recovery) AMRAP 3:00 Clean & Jerk at Bodyweight (Power or Full) For load: Weighted Pull-ups 5-5-5-5-5 (add 10lbs/5lbs each set) 5 rounds for time: 7 Ring

12:00p-2:00p Open Gym

CrossFit Competitor Team Workout ____________________ Weightlifting Muscle Snatch + Drop Snatch 2+2, 2+2, 2+2, 2+2 -choose weight- Snatch High Pull 80% 4×3 Press 4×5 -choose weight- Back Extensions 4×10 -choose weight- Weighted Plank Hold Accumulate 3:00 -choose weight- “Victory belongs to the most persevering.“ ~Napoleon Bonaparte

CrossFit For time: 50-40-30-20-10 Kettbell Swing 53/35 Push-up _________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Clean + 1 Front Squat (add 10lbs/5lbs each set) (full recovery) AMRAP 3:00 Clean at 70% of top set (from emom) (Cleans may be power or full) 5 Rounds for time: 1 Rope Climb 21′ Handstand Walk

CrossFit For load: Overhead Squat 3-2-2-1-1-1 (rest as needed) AMRAP 7:00 7 Deadlift 115/75 7 Hang Power Clean 7 Shoulder to Overhead _____________________ CrossFit Competitor 5 rounds for total reps: Ring Muscle-ups (rest 1:00) Back Squat 90% 1×1 75% 1×5 90% 1×1 80% 1×5 90% 1×1 85% 1×5 (rest 2:00) 5 rounds for time: 5

CrossFit “The Angry Pony” For time: 70 Burpees 60 Sit-ups 50 Kettlebell Swings 53/35 40 Pull-ups 30 Handstand Push-ups ______________________ CrossFit Competitor “Flight Simulator“ 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double unders (unbroken) For time: 100 Calories on The Assault Bike (4 burpees every 1:00) ______________________ Weightlifting Power Snatch 80% 1×2 85% 2×1 90% 2×1 95% 1×1 Power Clean +

CrossFit 2 rounds with a partner for time: 6 Rope Climbs 800m Run with Barbell 14 DBall Over the Shoulder 150/100 _______________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Snatch + 1 Overhead Squat (add 10lbs/5lbs each set) (full recovery) AMRAP 3:00 Sntach at 70% of top set (Snatches may be power or