2014

CrossFit Rest _____________________________________________ CrossFit Competitor Rest _____________________________________________ Weightlifting Rest in preparation for Training Meet on Saturday at 11:00a

CrossFit 5 rounds for time: 1 15′ Rope Climb 2 Wall Walks 3 DBall Over the Shoulder 100/60 AMRAP 7:00 250m Row 7 Shoulder to Overhead 95/65 3 rounds for total reps: Toes to Bar (rest :30) _____________________________________________ CrossFit Competitor Hang Power Clean 75% 2×3 80% 3×2 based on power clean 1rm Front Squat 75%

CrossFit 5 rounds for load: 2 Front Squats 2 Back Squats (rest as needed) 3 rounds for time: 30 Wall Ball Shots 20/14 40 Russian Kettlebell Swings 53/35 50 Sit-ups ______________________________________ CrossFit Competitor Push Press 75% 2×3 80% 3×2 based on push press 1rm For time: 1-3-1-5-1-5-1-3-1 Ring Muscle-up (alternate with a partner) “Christine” 3

CrossFit For load: Bench Press 3×3 (rear as needed) “Christine” 3 rounds for time: 500m Row 12 Bodyweight Deadlifts 21 Box Jumps 24/20 ___________________________________________ CrossFit Competitor Hang Power Snatch 75% 2×3 80% 3×2 based on power snatch 1rm Back Squat 75% 2×3 80% 3×2 based on back squat 1rm 5 rounds for time: 21 Double

12:00-2:00p Open Gym

CrossFit Competitor Hang Clean 70% 1×3 75% 2×2 80% 3×2 Deadlift 70% 2×3 80% 3×2 75% 1×5 Weighted Pull-ups 2×3 -choose weight- 3×2 -choose weight- 3 rounds for time: 400m Run 15 GHD Sit-ups 3 Rope Climbs ____________________________________________ Weightlifting Snatch 75% 2×2 80% 1×1 85% 2×1 90% 2×1 92% 1×1 Clean + Jerk 75% 2+2,

14.5 For time: 21-18-15-12-9-6-3 Thruster 95/65 Burpee “We are all accountable for ourselves.  Think of yourself as a precious commodity, and then protect your investment each day.” ~Monica Brant

CrossFit Rest ___________________________________ CrossFit Competitor Rest ___________________________________ Weightlifting Clean 75% 1.2.1 80% 2×1 85% 3×1 Jerk 75% 1.2.1 80% 2×1 85% 3×1 Weighted Sit-up 3×15 -Choose Weight- “A problem well stated is a problem half solved.” ~Charles Kettering

CrossFit For time: 15′ Rope Climb 1-2-3-2-1 (alternat with partner) For load: Bent Barbell Row 4×8 (rest as needed) For time: 15 Thrusters 75/55 15 Hang Power Cleans 15 Shoulder to Overhead 15 Deadlifts 12 Thrusters 12 Hang Power Cleans 12 Shoulder to Overhead 12 Deadlifts 9 Thrusters 9 Hang Power Cleans 9 Shoulder to

CrossFit 5 rounds for load: 3 Front Squats 3 Back Squats (go directly from front squat to back squat.  use the same barbell.) For time: 21-15-9 Wall Ball Shot 20/14 Box Jump 24/20 Toes to Bar _______________________________________________ CrossFit Competitor For time: Burpees 5-10-5-15-5-10-5 (alternate rounds with a partner) For total reps: Every 1:00 for 10:00