2014

12:00-2:00p Open Gym

CrossFit Competitor Clean 80% 2×2 85% 1.2 90% 3×1 Deadlift 80% 3×2 90% 3×1 Weighted Pull-ups 1×3 -choose weight- 2×2 -choose weight- 3×1 -choose weight- “Diane” For time: 21-15-9 Deadlift 225/155 Handstand Push-ups ________________________________ Weightlifting Clean + Jerk 70% 2+2, 2+2, 2+2 75% 2+1, 1+2, 1+1 80% 1+1, 1+1, 1+1 3 Position Snatch Pull 6×3

CrossFit “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters 95/65 800m Run 21 Thrusters 400m Run 50 Pull-ups __________________________________________ CrossFit Competitor 3 rounds for time: 30 Double unders 15 Toes to Bar Snatch 75% 2×2 80% 1.2.1 85% 3×1 Jerk 75% 2×2 80% 1.2.1 85% 3×1 “Jackie” For time: 1000m Row 50 Thrusters 45/35

CrossFit Rest ___________________________________ CrossFit Competitor Rest ___________________________________ Weightlifting Power Snatch 70% 2×3 75% 4×2 3 Position Clean Pull 6×3 -choose weight- Front Squat 70% 4×4 3 rounds for total reps: Toes to Bar (rest 1:00) “The magic is in the movement, the art is in the programming, the science is in the explanation, and the

CrossFit 5 rounds for total reps: Handstand Push-ups (rest 1:00) AMRAP 10:00 10 Box Jumps 24/20 10 Wall Ball Shots 20/14 10 Burpees __________________________________ CrossFit Competitor 3 rounds for time: 20 10′ Wall Ball Shots 20/14 10 GHD Sit-ups Hang Clean 70% 2×2 75% 2×2 80% 3×1 based on clean 1rm Front Squat 80% 2×3

CrossFit For load: Front Squat 4×4 (rest as needed) For time: 40 Kettlebell Swings 53/35 20 Pull-ups 32 Kettlbell Swings 16 Pull-ups 24 Kettlebell Swings 12 Pull-ups 16 Kettlebell Swings 8 Pull-ups 8 Kettlebell Swings 4 Pull-ups __________________________________ CrossFit Competitor 3 rounds for total reps: Unbroken Rope Climbs (rest 1:00) Unbroken means that you don’t

CrossFit “Lauriel” For Time:  (20 minute cap) 23 Deadlifts 155/105 23 Handstand Pushups 23 Back Squats (no rack) 23 Burpees 23 Ground-to-Overhead _____________________________________________ CrossFit Competitor Hang Snatch 70% 2×2 75% 2×2 80% 3×1 based on snatch 1rm Back Squat 80% 2×3 85% 3×2 based on back squat 1rm “Lauriel” For Time:  23 Deadlifts 155/105 23

12:00-2:00p Open Gym

CrossFit Competitor Clean 80% 2×3 85% 3×2 Deadlift 75% 2×3 85% 3×2 Weighted Pull-up 2×3 -choose weight- 3×2 -choose weight- “Fran” 21-15-9 Thrusters 95/65 Pull-ups ____________________________________________ Weightlifting 11:00a Training Meet “The distinction we make between resistance training and metabolic training (“cardio”) may seem clear to us, but nature honors no such distinction.” ~Greg Glassman Beautiful

CrossFit “Nicole” AMRAP 20:00 400m Run Max Rep Pull-ups as soon as you drop from the bar start the next run ____________________________________________ CrossFit Competitor Snatch 75% 2×3 80% 3×2 based on snatch 1rm Jerk 75% 2×3 80% 3×2 based on jerk 1rm 5 rounds for total reps: Strict Handstand Push-ups (rest :30) 5 rounds for