February 2015

CrossFit Rest ________________ CrossFit Competitor Rest ________________ Weightlifting * Rest for competitors * Snatch 80% 1×1 85% 2×1 90% 1×1 95% 1×1 PR Clean + Jerk 80% 1+1, 1+1 85% 1+1 90% 1+1 95% 1+1 PR “It is the greatest shot of adrenaline to be doing what you have wanted to do so badly. You […]

CrossFit For time: 20 Pass Throughs 30 Walking Lunge (each foot) 20 Ring Push-ups 30 Pull-ups 20 Burpees 30 Wall Ball Shots 20/14 20 Toes to Bar 30 Kettlebell High Pulls 70/44 20 Push-ups 30 Air Squats 20 Ball Slams 20/14 ___________________ CrossFit Competitor Front Squat 70% 1×3 75% 2×2 80% 3×1 For time: 400m

CrossFit For load: Power Clean 5-5-3-3-3 (add 10lbs/5lbs each set) For load: Push Press 5-5-3-3-3 (add 10lbs/5lbs each set) For load: Front Squat 5-5-3-3-3 (add 10lbs/5lbs each set) AMRAP 2:00 Sit-ups _________________ CrossFit Competitor Jerk 70% 1×3 75% 2×2 80% 3×1 For reps: Every 1:00 for 14:00 Odd min: Strict Handstand Push-up Even min: Kettelbell

CrossFit For load: Weighted Push-ups 3-3-2-2-2 (add 10lbs/5lbs each set) AMRAP 9:00 7 Box Jumps 24/20 7 Burpees 7 Kettbell Swings 53/35 _____________________ CrossFit Competitor Snatch 70% 1×3 75% 2×2 80% 3×1 3 rounds for total reps: CTB Pull-ups (rest 1:00) For reps: Every 1:00 for 14:00 Odd min: Ring Muscle-up Even min: Power Clean