2014

8:00a-5:00p USA Weightlifting Sports Performance Coaches Cert

8:00a-5:00p USA Weightlifting Sports Performance Coaches Cert CrossFit Competitor AMRAP 1:00 10yrd Handstand Walks AMRAP 8:00 2 Ring Muscle-ups 3 Strict Handstand Push-ups 4 Burpees AMRAP 1:00 15′ Rope Climbs For time in teams of 3: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Pull-ups (each set unbroken) AMRAP 1:00 10yrd Handstand Walks _________________________________ Weightlifting Snatch 75% 2×2 80% 1×1 85% 2×1

CrossFit For load: Front Squat 5-4-3-2-1 (rest as needed) For load: Push Press 5-4-3-2-1 (rest as needed) For load: Power Clean 5-4-3-2-1 (rest as needed) For load: Barbell Sit-up 3×9 (rest as needed) _____________________ CrossFit Competitor Snatch 70% 2×2 75% 1×1 80% 1.2.1.2.1 Clean + Jerk 70% 2+2 75% 2+2 80% 2+1, 1+2, 1+1 Stop

CrossFit Rest __________________________________ CrossFit Competitor Rest __________________________________ Weightlifting Snatch 70% 2×1 75% 2×1 80% 2×1 Front Squat 70% 1×3 75% 2×2 80% 3×1 Back Extension 3×10 “Fast is fine, but accuracy is everything.” ~Wyatt Earp

CrossFit “The Ghost” 6 rounds for time: 1:00 Rowing for Calories 1:00 Burpees 1:00 Double Unders 1:00 Rest __________________________ CrossFit Competitor Snatch + Hang Snatch + OHS 65% 2+1+1, 2+1+1 70% 2+1+1, 1+1+1 75% 1+1+1, 1+1+1 Hang Clean + Front Squat 65% 2+2, 2+2 70% 2+1, 1+2 75% 2+1, 1+2 5 attempts to establish: Max

CrossFit “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats __________________________ CrossFit Competitor Push Press 70% 1×3 75% 2×2 80% 3×1 AMRAP 7:00 3 CTB Pull-ups 1 Bar Muscle-up 3 Toes to Bar 1 Bar Muscle-up (each round unbroken) For time: 1-3-1-5-1-7-1-5-1-3-1 Ring Dip (muscle-up into rings) (alternate with a partner) 2

CrossFit Thruster 2×3 -choose weight- 3×2 -choose weight- 3 rounds for time: 500m Row 400m Run 30 Double unders (rest 1:00) _________________________ CrossFit Competitor Snatch 70% 1×3 75% 2×2 80% 5×1 Power Clean 70% 2×2 75% 1.1.1 (rest :10 between reps) 80% 1.1.1.1.1 (rest :10 between reps) (full recovery between sets) For time: 30 Back

12:00-2:00p Open Gym

CrossFit Competitor AMRAP 1:00 15′ Legless Rope Climb 7 rounds for time: 1 Rope Climb 2 Bar Muscle-ups 3yrd Handstand Walk (unbroken) AMRAP 1:00 Strict Handstand Push-up For time in teams of 3: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Pull-ups (each set unbroken) AMRAP 1:00 Push-ups (hand release) ______________________________ Weightlifting Snatch 72% 2×2 77% 1×1 82% 2×1 87% 1×1 92%

CrossFit For load: Front Squat 2×3, 3×2 (rest as needed) For load: Push Press 2×3, 3×2 (rest as needed) For load: Power Clean 2×3, 3×2 (rest as needed) For load: Barbell Sit-up 4×7 (rest as needed) _______________________ CrossFit Competitor Snatch 70% 1×3 75% 2×2 80% 3×1 Clean + Jerk 70% 2+2 75% 2+1, 1+2 80%