January 2015

CrossFit Competitor 7:30a Team Training __________________ Weightlifting Snatch 80% 1×2 85% 2×1 90% 1×1 95% 1×1 Clean + Jerk 80% 1+2 85% 1+1, 1+1 90% 1+1 95% 1+1 Back Squat 90% 3×2 Snatch Grip Push Press 4×5 -choose weight- Barbell Situps 4×5 -choose weight- “People don’t notice whether it’s winter or summer when they’re happy.“ […]

CrossFit For load: Deadlift 3-2-2-1-1-1 (add 20lbs/10lbs each set) For time: 400m Run 25 Pull-ups 50 Push-ups 75 Squats 400m Run 75 Squats 50 Push-ups 25 Pull-ups 400m Run ___________________ CrossFit Competitor Power Clean + Push Press 70% 2+2 75% 2+2 80% 1+1, 1+1, 1+1 For time: 800m Run ~then~ 2:00 to establish: 2RM Shoulder

CrossFit Rest ________________ CrossFit Competitor Rest ________________ Weightlifting Snatch High Pull + Snatch 75% 1+2, 1+2, 1+2, 1+2 Clean High Pull + Hang Clean 75% 1+2, 1+2 80% 1+1, 1+1 Pause Squat 70% 5×2 Barbell Rows 4×8 -choose weight- Russian Curls 4×3 “There are only two mistakes one can make along the road to truth; not

CrossFit 5 rounds for load: 2 Power Clean + 2 Push Press (add 10lbs/5lbs each set) “Annie” For time: 50-40-30-20-10 Double Unders Sit-ups ________________________ CrossFit Competitor For load: Weighted Bar Dips 5-5-3-3-3 (add 10lbs/5lbs) AMRAP 3:00 Strict Handstand Push-ups (alternate every rep with a partner) “Helen” 3 rounds for time: 400m Run 21 Kettelbell Swings

CrossFit For load: Weighted Push-up 5-5-3-3-3 (add 10lbs/5lbs each set) With a partner for time: 30 DBall Over the Shoulder 150/80 60 Pull-ups 90 Russian Kettbell Swings 70/44 120 Ball Slams 20/14 ____________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs each set) With a partner for time: 50 Chest to

CrossFit “Fight Gone Bad” 3 rounds for reps + calories: 1:00 Wall-ball 20/14 1:00 Sumo deadlift high-pull 75/55 1:00 Box Jump 20″ 1:00 Push-press 75/55 1:00 Row 1:00 Rest _________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Power Clean + Push Press (add 10lbs/5lbs each set) For time: 800m Run ~then~ 2:00 to

CrossFit Competitor Team Workout _______________ Weightlifting Snatch 80% 1×2 85% 2×1 90% 3×1 Clean + Jerk 80% 2+1, 1+1 85% 1+1, 1+1 90% 1+1, 1+1 Back Squat 85% 3×3 Snatch Grip Push Press 4×5 -choose weight- Barbell Sit-ups 4×5 -choose weight- “He who seeks for methods without having a definite problem in mind seeks in

CrossFit For load: Deadlift 3-3-2-2-2 (add 20lbs/10lbs each set) 3 rounds for time: 500m Run 400m Row 50 Double unders _____________________ CrossFit Competitor 3 rounds for time: 1 Legless Rope Climb 2 Rope Climb 5 Pistols (each leg) (alternate rounds with a partner) AMRAP 3:00 3 Toes to Bar (alternate with a partner every set)

CrossFit Rest ________________ CrossFit Competitor Rest ________________ Weightlifting Muscle Snatch + Snatch 75% 1+2, 1+2, 1+2, 1+2 Clean High Pull + Hang Clean 75% 1+2, 1+2 80% 1+1, 1+1 Pause Squat 75% 2×2 80% 2×2 85% 2×1 Russian Curls 4×3 AMRAP 1:00 Weighted Situps 53/35 “If everyone is moving forward together, then success takes care

CrossFit AMRAP 20:00 :30 Handstand Hold :30 Squat Hold :30 L-sit Hold :30 Chin Over Bar Hold __________________ CrossFit Competitor For load: Ever 1:00 for 10:00 1 Overhead Squat (add 10lbs/5lbs each set) AMRAP 3:00 Strict Handstand Push-ups (alternate every rep with a partner) AMRAP 10:00 30 Snatch 75/45 30 Snatch 135/75 30 Snatch 165/100