April 2015

CrossFit Competitor (7:00a-9:00a) In Teams of 3 6:00 to establish max load: 1 Clean + 1 Front Squat +1 Jerk ~then~ For max distance: Hand Walk (one attempt) With a Partner 8:00 AMRAP 50 Chest to Bar Pull-ups 30 Ring Muscle-ups 10 Legless Rope Climbs (divide work anyhow) ~then~ For time: 300′ Hand Walk (alternating […]

CrossFit For load: Deadlift 3-2-2-1-1-1 (add 20lbs/10lbs) For time: 50 Double unders 30 Wall Ball Shots 20 GHD Sit-ups 30 Box Jumps 20 Toes to Bar 30 Burpees 20 Pass Throughs 30 Steps Walking Lunge (each leg) 50 Double unders ______________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Snatch + 1 OHS (from

CrossFit Rest ____________ CrossFit Competitor Rest ____________ Weightlifting Push Press + Power Jerk + Split Jerk 80% 1+1+1, 1+1+1, 1+1+1, 1+1+1, 1+1+1 Speed Squats 70% 6×2 Good Morning 4×5 -choose weight- Weighted Dips 4×8 -choose weight- GHD Situps 4×10 -choose weight- #B4B5YEARS

CrossFit For load: Back Squat 3-2-2-1-1-1 (add 20lbs/10lbs) 5 rounds for time: 7 Thrusters 75/55 7 Kettlebell Swings 53/35 7 Burpees ______________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Clean from blocks (below knee) (add 10lbs/5lbs each set) AMRAP 3:00 2 Pistols (each leg) 3 Burpee Box Jumps 24/20 (alternate rounds with a

CrossFit For load: Power Clean 3-2-2-1-1-1 (add 10lbs/5lbs) 6 rounds for time: 400m Run (relay with a partner) _____________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Power Clean + 1 Push Press (add 10lbs/5lbs each set) AMRAP 7:00 5 Strict Handstand Push-ups 1 Legless Rope Climb 5 Power Cleans 185/125 For total reps:

CrossFit For load: Press 3-2-2-1-1-1 (add 10lbs/5lbs) With a partner for time: 150 Pull-ups 150 Push-ups 150 Sit-ups 150 Air Squats (one person works at a time) _____________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs each set) 3 attempts to establish: 5RM Full Snatch (t&g) (start a set every 3:00)

CrossFit For load: Deadlifts 5-3-3-2-2-2 (add 20lbs/10lbs each set) 5 rounds for time with a partner: (15:00 cap) 15 Thrusters 95/65 15 Hang Power Clean 115/75 15 Burpees Over Both Bars (hold unused bar in rack position while partner works) _______________ CrossFit Competitor Snatch from block (below knee) 70% 1×3 75% 2×2 80% 3×1 For

CrossFit Rest __________ CrossFit Competitor Rest __________ Weightlifting Snatch 70% 2×3 75% 3×2 Clean +Jerk 70% 2+2, 2+2 75% 2+2, 2+2, 2+2 Back Squat 70% 4×4 Bench Press 5×5 -choose weight- “No man should escape our universities without knowing how little he knows.“ ~J. Robert Oppenheimer

CrossFit For load: Back Squat 5-3-3-2-2-2 (add 20lbs/10lbs each set) For time: 1 Mile Run 100 Russian Kettlebell Swings 70/44 _______________ CrossFit Competitor Clean from blocks (below knee) 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 3×1 Snatch Pull 100% 2×3 110% 3×2 For time: 12 Back Squats 225/155 400m Run 9 Back Squats

CrossFit For load: Power Clean 3-3-2-2-2 AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Sit-ups (alternate rounds with a partner) _____________ CrossFit Competitor Power Clean + Thruster 70% 2+2 75% 2+2 80% 1+1, 1+1 85% 1+1 90% 1+1, 1+1 based on thruster 1rm Power Clean & Push Press 80% 1×2 90% 2×1 65% 1×5+ (t&g) based