January 2015

CrossFit For load: Weighted Push-up 5-5-5-5-5 (add 10lbs/5lbs each set) 3 rounds for time in teams of 3: 6 Rope Climbs 400m Run 12 DBall Over the Shoulder 150/80 48 Double unders (one person work at a time) _____________________ CrossFit Competitor For load: Ever 1:00 for 10:00 1 Power Clean + 1 Clean (add 10lbs/5lbs […]

CrossFit For load: Power Clean 3-3-2-2-2 (add 10lbs/5lbs each set) For time: 1000m Row 50 Thrusters 45/35 30 Burpees to a plate __________________ CrossFit Competitor For load: Ever 1:00 for 10:00 1 Thruster (from rack) (add 10lbs/5lbs each set) AMRAP 3:00 15′ Rope Climb (alternate every rep with a partner) “Angie” For time: 100 Pull-ups

CrossFit Competitor 8:00a Team Training __________________ Weightlifting Snatch 80% 2×2 85% 3×2 Clean + Jerk 80% 2+1, 2+1 85% 1+1, 1+1, 1+1 Back Squat 80% 4×3 Snatch Grip Push Press 4×5 -choose weight- Barbell Situps 4×5 -choose weight- __________________ Clinics 1:00-3:00p Iron Athlete Gymnastics Clinic 3:00-5:00p Foam Roller & Lacrosse Ball Clinic “Motivation is the

CrossFit “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats ___________________ CrossFit Competitor For load: Ever 1:00 for 10:00 1 Power Snatch (add 10lbs/5lbsbs each set) For time: 1-2-3-4-5-4-3-2-1 Ring Muscle-up (alternating with a partner) “Diane” For time: 21-15-9 Deadlift 225/155 Handstand Push-ups ____________________ Weightlifting Rest “Attitude is a little thing that makes a big

CrossFit Rest ___________________ CrossFit Competitor Rest 6:00p Competitor Meeting ___________________ Weightlifting Muscle Snatch + Snatch 75% 1+2, 1+2, 1+2, 1+2 Clean High Pull + Clean 80% 1+2, 1+2, 1+2, 1+2 Pause Squat 75% 2×3 80% 3×2 Russian Curls 4×3 AMRAP 1:00 Weighted Situps 53/35 “I’ve been lucky. Opportunities don’t often come along. So, when they

CrossFit 10 rounds for reps + calories: 1:00 Row for Calories :15 Rest :30 Push-ups :15 Rest ___________________ CrossFit Competitor For load: Ever 1:00 for 10:00 1 Weighted Pull-up (add 10lbs/5lbs each set) “Fran” For time: 21-15-9 Thruster 95/65 Pull-ups Not timed: 1 Mile Jog _____________________ Weightlifting Snatch 75% 2×3 80% 3×2 Clean + Jerk

CrossFit For load: Power Clean 3-3-3-3-3 (add 10lbs/5lbs each set) For load: Push Press 3-3-3-3-3 (add 10lbs/5lbs each set) For load: Front Squat 3-3-3-3-3 (add 10lbs/5lbs each set) AMRAP 1:30 Sit-ups ____________________ CrossFit Competitor For load: Ever 1:00 for 10:00 1 Power Clean (add 10lbs/5lbs each set) For time: 30 Barbell Sit-ups 45/35 30 Toes

CrossFit “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups __________________ CrossFit Competitor For load: Ever 1:00 for 10:00 1 Push Press (add 10lbs/5lbs each set) Front Squat & Jerk 65% 1×3 70% 2×2 75% 3×1 For time: 21-15-9 Snatch 135/95 Ring Dip ___________________ Weightlifting Snatch 80% 2×2 85% 3×2 Clean

CrossFit Competitor Team Workout (bring Cleats) ________________________ Weightlifting Queen Creek Weightlifting Meet Athletes not competing: Snatch 75% 2×3 80% 3×2 Clean + Jerk 75% 2+2, 2+2 80% 2+1, 2+1, 2+1 Back Squat 80% 4×3 Snatch Grip Push Press 4×5 -choose weight- “There has never yet been a man in our history who led a life

CrossFit For load: Overhead Squat 3-3-3-3-3 (add 10lbs/5lbs each set) For load: Deadlift 3-3-3-3-3 (add 10lbs/5lbs each set) For time: 10-9-8-7-6-5-4-3-2-1 Over the Box Jumps 24/20 Toes to Bar __________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Back Squat (add 10lbs/5lbs each set) For load: Weighted Pull-ups 2-2-2-2-2 (add 10lbs/5lbs each set) For