March 2015

CrossFit For load: Back Squat 8-8-8-8-8 (add 20lbs/10lbs each set) 10 rounds for time: 15 Calorie Row 1 Rope Climb 15 Push ups ________________ CrossFit Competitor Clean from blocks (below knee) 65% 1×3 70% 1×3 75% 3×2 Every 1:00 for 10:00 Odd: 3 Back Squats at 70% Even: 12 Russian Kettlebell Swing 70/53 5 rounds […]

CrossFit For load: Power Clean 5-5-5-5-5 (add 10lbs/5lbs) 3 rounds for time: 25 Wall Ball Shots 20/14 25 Sit-ups 25 Box Jumps 24/20 __________________ CrossFit Competitor Power Clean + Push Press (touch and go) 65% 3+3, 3+3, 3+3 70% 3+3, 3+3 75% 3+3 AMRAP 3:00 3 Deficit Handstand Push-ups 6″/4″ + 2 Ring MU (alternate

CrossFit For load: Press 8-8-8-8-8 (add 10lbs/5lbs each set) “Partner Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 12 Pull-ups (Alternate rounds with a partner) ______________ CrossFit Competitor Slow Pull Snatch (:05 to knee) 65% 2×2 70% 2×2 75% 2×2 For total rope climbs: Every 1:00 for 10:00 Odd: 15′ Rope Climb Even:

CrossFit Competitor Team Training _____________ Weightlifting Snatch 80% 2×2 85% 4×2 Clean & Jerk 80% 2+2, 2+2 85% 2+2, 2+1, 2+2, 1+1 Back Squat 80% 3×3 GHD Situps 4×10 -choose weight- “I want to top expectations. I want to blow you away.“ ~Quentin Tarantino

15.5 For time: 27-21-15-9 Calorie Row Thrusters 95/65 _____________ Weightlifting Rest “Freedom lies in being bold.“ ~Robert Frost

CrossFit Rest ____________ CrossFit Competitor Rest ____________ Weightlifting Snatch High Pull + Snatch 75% 1+2, 1+2, 1+2, 1+2, 1+2 Power Jerk + Split Jerk 75% 1+1, 1+1, 1+1, 1+1, 1+1 1.5 Squat 70% 2×3 75% 2×3 Weighted Dips 4×6 -choose weight- Barbell Rows 4×8 -choose weight- “Sports is the toy department of human life.“ ~Howard

CrossFit For time in teams of 3: 400m Burden Run (1 log) 80 Pull-ups (static hang) 160 Double unders (wall sit) 80 Burpees (plank) 400m Burden Run (1 log) (one person works/one does static hold/one rests) ____________________ CrossFit Competitor 2 rounds for time: 500m Row 400m Run 50 Double unders PNF Stretch ____________________ Weightlifting Front

CrossFit “Lauriel” For Time: (20 minute cap) 23 Deadlifts 155/105 23 Handstand Pushups 23 Back Squats (no rack) 23 Burpees 23 Ground-to-Overhead _________________ CrossFit Competitor Power Clean + Push Press 75% 2+2 80% 2+2, 1+1 85% 1+1 90% 1+1, 1+1, 1+1 Based on Push Press 1RM For time: 1-3-1-5-1-3-1 Bar Muscle-ups (unbroken) (alternate with a

CrossFit For load: Bench Press 3-2-2-1-1-1 (add 10lbs/5lbs each set) 3 rounds for total reps: 1:00 Wall Ball Shots 1:00 Russian Kettlebell Swings 70/44 1:00 Double unders 1:00 Rest ________________ CrossFit Competitor Halting Snatch Pull (below knee) 90% 2×3 100% 3×2 Front Squat 65% 2×2 75% 1×1 85% 3×1 For time: 10-9-8-7-6-5-4-3-2-1 Thruster 95/65 Power

CrossFit Competitor Team Training ________________ Weightlifting Snatch 80% 2×3 85% 3×2 Clean & Jerk 80% 2+2, 2+2 85% 2+2, 2+1, 2+1 Back Squat 85% 2×3 90% 2×3 GHD Situps 4×10 -choose weight-  “A failure is not always a mistake, it may simply be the best one can do under the circumstances. The real mistake is