Sunday 1/19/14
12:00-2:00p Open Gym
CrossFit Competitor Gymnastics Training with Beth Higginbotham (bring $10) AMRAP 8:00 2 Ring Muscle-ups 6 Box Jumps 30/24 ______________________________________________ Weightlifting Clean pull 100% 3×4 Deadlift 85% 3×3 Drop snatch 4×4 3×3 – choose your weight- 25:00 of Bodybuilding Work “Adversity causes some men to break; others to break records.” ~William Arthur Ward
CrossFit For load: Front Squat 5-4-3-2-1 (rest as needed) For time: 70 Air Squats 50 Push-ups 30 Pull-ups 60 Air Squats 40 Push-ups 20 Pull-ups 50 Air Squats 30 Push-ups 10 Pull-ups ______________________________________________ CrossFit Competitor Front Squat 75% 2×4 80% 2×3 85% 2×2 (rest as needed) 5 rounds for load: 1 Power Snatch + 1
CrossFit Rest ____________________________________________ CrossFit Competitor Rest ____________________________________________ Weightlifting Clean + Jerk 80% 1+2, 2+1 85% 1+1 90% 1+1 95% 1+1 PR Snatch Pull 100% 3×4 ~then~ +10 kg 3×3 Back Squat 85% 4×3 “Remembering a wrong is like carrying a burden on the mind.” ~Buddha
CrossFit For load: Bench Press 5-4-3-2-1 (rest as needed) 3 rounds for time: 1k Row (rest while your partner rows) ____________________________________________ CrossFit Competitor Clean 75% 2×2 80% 2×2 85% 2×2 (rest as needed) 3 rounds for load: 8 Power Clean (T&G) (rest 1:00) 3 rounds for reps: 1:00 Airdyne for Calories 1:00 rest 1:00 10′
CrossFit For load: Overhead Squat 5-5-5-5-5 (rest as needed) For time: 21-15-9 Wall Ball 20/14 Toes to Bar ____________________________________________ CrossFit Competitor For time: 70 Handstand Push-ups For time: 2k Row _____________________________________________ Weightlifting Clean 75% 2×3 80% 2×2 85% 1×2 Snatch High Pull 90% 3×4, 2×3 Front Squat 80% 2×3 85% 3×2 90% 1×2 “The question
CrossFit For load: Press 5-5-5-5-5 5 rounds for time: 5 Deadlifts 275/185 10 Over the bar burpees ___________________________ CrossFit Competitor Snatch 75% 2×2 80% 2×2 85% 2×1 (rest as needed) 3 rounds for load: 8 Power Snatch (T&G) (rest 2:00) For time: 400m Run rest 1:00 800m Run rest 2:00 400m Run ___________________________ Weightlifting Power
CrossFit Competitor AMRAP 7:00 Strict Muscle-ups 5 rounds for load: 2 Hang Power Clean + 2 Push Press (rest as needed) 2012 Regional Team Wod 4 _____________________________________________ Weightlifting Snatch 75% 1×3 80% 2×2 85% 1×2 87% 3×1 Clean + Jerk 75% 1+3, 2+1 80% 1+2, 2+1 85% 1+1 87% 1+1, 1+1 Front Squat 85% 4×2
CrossFit For load: Bench Press 5-5-3-3-3 (rest as needed) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups __________________________________________ CrossFit Competitor For time: 10-9-8-7-6-5-4-3-2-1 Over the Box Jumps 24/20 (alternate rounds with partner) For load: Dumbbell Snatch 5-5-3-3-1-1-1 (each arm) (rest as needed) For total time 3 rounds: 21 10′ Wall