March 2015

15.4 AMRAP 8:00 3 HSPU 3 Cleans 185/125 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Clean 21 HSPU 9 Cleans 24 HSPU etc… “Stop looking for something when something has already found you. You’ve been living with your eyes closed. Awaken, it’s there […]

CrossFit Rest ____________ CrossFit Weightlifting Rest ____________ Weightlifting High Pull + Hang Snatch (below knee) 75% 1+2, 1+2, 1+2, 1+2, 1+2 High Pull + Hang Clean (below knee) 75% 1+2, 1+2, 1+2, 1+2, 1+2 1.5 Squat 70% 2×3 75% 2×3 Weighted Dips 4×6 -choose weight- Barbell Rows 4×8 -choose weight- “Any activity becomes creative when

CrossFit AMRAP 3:00 Rope Climb (alternate ever rep with a partner) 10 rounds for time: 1 Wall Walk 3 Pass Throughs 5 Box Jumps 24/20 7 Walking Lunge (each leg) _________________ CrossFit Competitor 6 rounds for time: 500m Row (rest 1:00) PNF Stretch __________________ Weightlifting Front Squat 80% 2×4 85% 3×3 Power Clean + Power

CrossFit “D.T.” 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Clean 6 Shoulder to Overhead _________________ CrossFit Competitor Back Squat 70% 1×3 75% 2×2 80% 3×1 For total reps: Every 1:00 for 10:00 Odd min: 2 Power Cleans at 70% Even min 15′ Handwalk + 3 Strict HSPU + HSPU (choose reps prior

CrossFit For load: Bench Press 5-3-3-2-2-2 (add 10lbs/5lbs each set) 3 rounds for time: 25 Calorie Row 25 Sit-ups 25 Burpees 25 Double unders _________________ CrossFit Competitor Snatch 70% 2×2 75% 2×1 80% 2×1 85% 2×1 For total reps: Every 1:00 or 10:00 Odd min: 2 Thrusters at 185/125 Even min: Bar Muscle-ups (start each

CrossFit Competitor Team Training ______________ Weightlifting Snatch 80% 2×3 85% 3×2 Clean & Jerk 80% 2+2, 2+2 85% 2+1, 1+2, 2+1 Back Squat 85% 4×4 Bench 5×5 -choose weight- GHD Situps 4×10 -choose weight-  “Many activities and team play participation will give you a training that will prove invaluable later on in life.“ ~Walter Annenberg

15.3 AMRAP 14:00 7 Ring Muscle-ups 50 Wall Ball Shots 20/14 100 Double unders ______________ Weightlifting Rest “Great things are not accomplished by those who yield to trends and fads and popular opinion.“ ~Jack Kerouac

CrossFit Rest _____________ CrossFit Competitor Rest _____________ Weightlifting Pause Snatch 70% 1×2 75% 1×2 80% 1×1 70% 2×2 Snatch High Pull 95% 4×3 1.5 Squat 70% 4×3 Snatch Grip Push Press 4×4 -choose weight- Barbell Rows 4×8 -choose weight- “In motivating people, you’ve got to engage their minds and their hearts. I motivate people, I

CrossFit 5 rounds for load: 2 Power Cleans + 1 Clean (add 10lbs/5lbs each set) “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups ____________________ CrossFit Competitor For time: 100m Row 200m Row 300m Row 400m Row 500m Row 400m Row 300m Row 200m Row 100m Row (alternate with a partner) PNF Stretch _____________________

CrossFit For load: Bench Press 8-5-5-3-3-3 (add 10lbs/5lbs) For time: 21-15-9 Kettlebell Swings 53/35 Box Jumps 24/20 Burpees ____________________ CrossFit Competitor Power Clean + Push Press 70% 2+2, 2+2 75% 2+2 80% 2+1, 1+2, 1+1 For total reps: Every 1:00 for 16:00 2 Strict HSPU + Kipping HSPU’s 3 DBall Over the Shoulder 150/80 (choose