2014

CrossFit Rest ________________ CrossFit Competitor Rest ________________ Weightlifting Snatch 70% 2×2 75% 1×1 80% 5×1 Halting Clean Pull 100% 4×2 Stop Squat 3×3 -choose weight- Back Extension 3×10 “Being prepared for any random task is not the same thing as preparing randomly for any task.” ~Greg Everett

CrossFit 2 rounds for total reps + calories: 1:00 Wall Walks 1:00 DBall Over the Shoulder 150/80 1:00 Assault Bike for Calories 1:00 Weighted Sit-up 53/35 1:00 KB C&J 53/35 (both hands) 1:00 Burpee Broad Jumps 1:00 Row for Calories 3:00 Rest __________________________________ CrossFit Competitor 5 attempts to establish: Max Broad Jump (rest as needed)

CrossFit For load: Weighted Bar Dips 5-4-3-3-3 (rest as needed) “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats ____________________________ CrossFit Competitor Close Grip Bench 65% 1×5 70% 1×5 75% 1×5 80% 1×5 85% 1×5 For time: 1-2-3-4-5-4-3-2-1 Ring Dips (Muscle-up to rings) (alternate with a partner) For total reps: Every 1:00 for 20:00

CrossFit Clean 2×3 -choose weight- 3×2 -choose weight- 3 rounds for total reps: :30 Med Ball Sit-up :30 Rest Time Trial: 2000m Row ______________________________ CrossFit Competitor Snatch 70% 2×3 75% 3×2 Power Clean 70% 2×3 75% 3×2 3 rounds for time: 7 Back Squats 225/155 14 Russian Kettlebell Swings 70/53 21 Double unders ~then~ 35

12:00-2:00p Open Gym

CrossFit Competitor For total reps: Every 1:00 for 10:00 Odd min: Rope Climb Even min: Bar Muscle-up (choose reps prior to start. bar mu’s unbroken) AMRAP 20:00 :30 Handstand Hold :30 Squat Hold :30 L-sit Hold :30 Chin Over Bar Hold For time: 50 Double unders 25 GHD Sit-ups 50 Double unders 25 GHD Sit-ups

CrossFit For load: Front Squat 4×4 (rest as needed) For load: Push Press 4×4 (rest as needed) For load: Power Clean 4×4 (rest as needed) For load: Barbell Sit-up 5×5 (rest as needed) ____________________________ CrossFit Competitor Clean + Jerk 75% 2+1 80% 1+1, 1+1 85% 1+1 90% 1+1 95% 1+1 PR Stop Squat 3×3 -choose

CrossFit Rest ___________________________________ CrossFit Competitor Rest ___________________________________ Weightlifting Power Snatch 75% 2×2 80% 1×1 85% 2×1 90% 3×1 Clean Pull 100% 1×3 105% 1×3 110% 3×2 Stop Squat 3×3 -choose weight- Back Extension 3×10 “Mechanics, Consistency, then Intensity” ~Greg Glassman

CrossFit 10:00 to find max Turkish Get-up (most complete on both sides) 10 rounds for calories + reps: 1:00 Row for Calories :15 Rest :30 Russian Kettlebell Swing 70/44 :15 Rest ________________________________ CrossFit Competitor AMRAP 2:30 500m Row Pistols (alt legs) (score is total reps of pistols) Power Clean 70% 1×3 80% 2×2 90% 3×1

CrossFit For load: Weighted Bar Dips 5-5-5-5-5 (rest as needed) For time: 75 Air Squats 50 Pull-ups 20 Ring Dips 50 Air Squats 35 Pull-ups 15 Ring Dips 25 Air Squats 20 Pull-ups 10 Ring Dips __________________________ CrossFit Competitor For time: 3-5-7-9-7-5-3 Ring Dips (Muscle-up into rings) (alternate with a partner) Close Grip Bench 65%