May 2015

CrossFit For load: Bench Press 3-2-2-1-1-1 (add 10lbs/5lbs) For time: 1 Mile Run _____________ Competitor 1 Snatch 70% 1×2 75% 1×1 80% 1×1 85% 2×1 90% 1×1 95% 1×1 PR Clean + Jerk 75% 1+1 80% 1+1, 1+1 85% 1+1 90% 1+1 95% 1+1 PR Front Squat 85% 1×2 90% 1×1 95% 1×1 PR ______________ […]

Competitor 1&2 3 x Speed Ladder C&J 175/195/215/235/255 (women 115/125/135/145/155) AMRAP 6:00 (with a partner) 7 Toes to Bar 5 CTB Pull-ups 3 Bar Muscle-ups (switch with partner at every break) For time: (with a partner) 30 Snatch 75/55 30 C&J 75/55 30 Deadlift 75/55 30 Shoulder to Overhead 75/55 30 Overhead Squat 75/55 (split

CrossFit For load: Hang Power Clean 5-3-3-2-2-2 (make consistent increases) For load: Front Squat 5-3-3-2-2-2 (make consistent increases) For load: Push Press 5-3-3-2-2-2 (make consistent increases) For time: 500m Row ________________ Competitor 1 Power Snatch from blocks (BK) 70% 2×3 75% 3×2 Slow Clean Pull (:05 concentric) 90% 2×2 100% 2×2 Snatch Push Press +

CrossFit Rest __________ Competitor 1 Rest __________ Competitor 2 Rest __________ Weightlifting Push Press + Power Jerk + Split Jerk 90% 1+1+2, 1+1+2, 1+1+2, 1+1+2, 1+1+2 High Hang Clean 4×2 -choose weight- Speed Squats 70% 6×2 Weighted Dips 4×8 -choose weight- GHD Situps 4×10 -choose weight- “Never give in and never give up.“ ~Hubert H.

CrossFit For load: Bench Press 8-5-5-3-3-3 (make consistent increases) 5 rounds for time: 14 Wall Ball Shots 20/14 7 Toes to Bar 14 Kettlebell Swing 53/35 7 Box Jumps 24/20 ______________ Competitor 1 Clean 75% 2×2 80% 2×1 85% 1×1 90% 3×1 Snatch Pull from block (BK) 110% 1×3 110% 1×3 120% 2×2 Back Squat

CrossFit 4 rounds for time: 500m Row (rest 3:00) _____________ Competitor 1 Jerk 75% 2×2 80% 2×1 85% 1×1 90% 3×1 Power Clean from blocks (BK) 70% 1×3 80% 2×2 90% 3×1 Push Press 70% 1×3 80% 2×2 90% 3×1 For time: 20 Med Ball Sit-ups 20/14 20 Toes to Bar 20 Russian Twists 20/14

CrossFit “Murph” For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run (partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.) ____________ Competitor 1 Snatch 75% 2×2 80% 2×1 85% 1×1 90%

Competitor 1&2 Team Training _________ Weightlifting Snatch 80% 3×2 85% 2×2 Clean + Jerk 80% 2+1, 1+2, 2+1 85% 1+2, 2+1 Back Squat 85% 4×3 Bench Press 5×5 -choose weight- “It is only because of problems that we grow mentally and spiritually.“ ~M. Scott Peck

CrossFit For load: Push Press 5-5-3-3-3 (make consistent increases) AMRAP 11:00 3 Handstand Push-ups 5 Box Jumps 24/20 7 Pull-ups 9 Kettlebell Swings 53/35 _____________ Competitor 1 Power Snatch from blocks (BK) 75% 1×3 80% 2×2 85% 3×1 Drop Snatch 70% 2×3 80% 3×2 Clean Pull from blocks (BK) 110% 4×3 For load: Bent Dumbbell

CrossFit Rest ________ Competitor 1 Rest ________ Competitor 2 Rest ________ Weightlifting Push Press + Power Jerk + Split Jerk 90% 1+1+2, 1+1+2, 1+1+2, 1+1+2, 1+1+2 Speed Squats 70% 6×2 Good Morning 4×5 -choose weight- Weighted Dips 4×8 -choose weight- GHD Situps 4×10 -choose weight- “One person with a belief is equal to ninety-nine who