February 2015

CrossFit For load: DBall Over the Shoulder 3-3-3-3-3 (rest as needed) “Fran Ultra Lite” 21-15-9 Thruster 45/35 Pull-ups _______________ CrossFit Competitor Snatch 70% 2×2 75% 1×1 80% 3×1 Back Squat 65% 2×3 75% 3×2 For time: 7 Ring Muscle-ups 21 Burpees 35 Box Jumps 24/20 21 Wall Ball Shots 20/14 35 Kettlebell Swings 53/35 21 […]

CrossFit Competitor Team Training ______________ Weightlifting Snatch 75% 1×3 80% 2×2 85% 2×1 C&J 75% 2+2, 2+2 80% 2+1, 1+1 85% 1+1 Back Squat 5-5-5-5 Bench 5×5 -choose weight- GHD Situps 4×10 -choose weight – “We spend our time searching for security and hate it when we get it.“ ~John Steinbeck

CrossFit & CrossFit Competitor “CrossFit Open 15.1” AMRAP 9:00 15 T2B 10 Deadlift 115/75 5 Snatch 115/75 ~then~ 6:00 to Establish 1 RM C&J _________________ Weightlifting Rest “Perseverance, secret of all triumphs.“ ~Victor Hugo    

CrossFit Rest ______________ CrossFit Competitor Rest ______________ Weightlifting Pause Snatch 70% 1×2 75% 1×2 80% 1×1 70% 2×2 Clean High Pull 85% 5×3 Pause Squat 70% 4×3 Lateral Raise 4×10 -choose weight- Barbell Rows 4×10 -choose weight- “If you don’t like it, learn to love it!“ ~Ric Flair

CrossFit For time: 3-5-3-7-3-5-3 Pull-ups Burpees (alternate rounds with a partner) 2 rounds for time: 30 Box Jumps 50 Sit-ups 70 Air Squat _____________ CrossFit Competitor “Upside Down Lactic Ladders” 5 rounds for total Calories: :50 Row :10 Rest :40 Row :20 Rest :30 Row :30 Rest :20 Row :40 Rest :10 Row :50 Rest

CrossFit For load: Bench Press 8-8-8-8-8 (add 10lbs/5lbs each set) “Upside Down Lactic Ladders” 5 rounds for total Calories: :50 Row :10 Rest :40 Row :20 Rest :30 Row :30 Rest :20 Row :40 Rest :10 Row :50 Rest ___________________ CrossFit Competitor For time: 1-3-1-5-1-3-1 Bar Muscle-ups Strict Handstand Push-ups (alternate rounds with a partner)

CrossFit 5 rounds for load: 2 Power Clean + 2 Push Press (add 10lbs/5lbs each set) “Fran Lite” 21-15-9 Thruster 75/55 Pull-ups _________________ CrossFit Competitor Every 1:00 for 10:00 Odd min: 2 Power Cleans @ 70% Even min: 5 Box Jumps 30/24 Jerk 70% 2×3 80% 3×2 Back Squat 75% 1×3 80% 2×2 85% 3×1

CrossFit Competitor Team Workout _____________ Weightlifting Snatch 75% 2×3 80% 3×2 C&J 75% 2+2, 2+2, 2+1 80% 2+1, 2+1 Squat 75% 4×5 Bench 5×5 -choose weight- GHD Situps 4×10 -choose weight- “I’m a mad dog whose only concern is winning.“ ~Charles Barkley  

CrossFit For load: Front Squat 3-2-2-1-1-1 (add 10lbs/5lbs each set) AMRAP 8:00 6 Toes to Bar 8 Wall Ball Shots 20/14 6 Push-ups 8 Russian Kettlebell Swing 53/35 _________________ CrossFit Competitor Clean 75% 1×3 80% 2×2 85% 3×1 “The Ghost” 5 rounds for calories + reps: 1:00 Row for Calories 1:00 Burpees 1:00 Double unders

CrossFit Rest ______________ CrossFit Competitor Rest ______________ Weightlifting Pause Snatch 70% 2×2 75% 3×2 Clean High Pull 80% 5×3 Pause Squat 70% 4×3 Lateral Raise 4×10 -choose weight- Barbell Rows 4×10 -choose weight- “Freeing yourself was one thing; claiming ownership of that freed self was another.“ ~Toni Morrison