May 2015

CrossFit For load: Front Squat 5-5-3-3-3 (add 10lbs/5lbs) 5 rounds for time: 1 Rope Climb 7 Thrusters 95/65 21 Double unders ___________ Competitor 1 Clean 70% 2×2 75% 1×1 80% 2×1 85% 3×1 Snatch Pull from block (BK) 100% 2×3 110% 3×2 Back Squat 75% 1×3 80% 2×2 85% 3×1 For load: Every 2:00 for […]

CrossFit For load: Hang Power Clean 5-5-3-3-3 (add 10lbs/5lbs) 5 rounds for time: 5 Power Cleans 135/95 10 Bar Facing Burpees ____________ Competitor 1 Jerk 70% 1×3 75% 1×3 80% 2×2 85% 3×1 Power Clean from blocks (BK) 70% 2×3 75% 2×2 80% 3×1 Push Press 70% 2×3 80% 3×2 For time: 50 Partner Med

CrossFit For load: Bench Press 8-8-5-5-5 (add 10lbs/5lbs) “Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run ______________ Competitor 1 Snatch 70% 1×3 75% 1×2 80% 2×1 85% 3×1 Clean Pull 100% 2×3 110% 3×2 Front Squat 75% 1×3 80% 2×2 85% 3×1 For load: Every 2:00 for 10:00

Competitor 2 Regionals Day 3 For time in team of 3: (cap 25) 50 GHD sit-ups (each) 50 Ring Muscle-ups (total) 50 Hang Power Clean 205/135 (total) (Women and then men) With a partner for time: 30 Cal Row/DL Hold 315/205 30 Strict HSPU/HSPU Hold 30 T2B/Hang 50′ OH Walking Lung 155/105 (Any order) “Light

Competitor 1 Clean + Jerk 70% 2+2, 2+2 75% 2+1, 1+2 80% 1+1, 1+1, 1+1 Snatch High Pull from blocks (BK) 75% 4×3 For total reps: Every 2:00 for 10:00 1 Ring MU + Ring Dips (choose reps prior to start. unbroke) 2 rounds for time: 15 Wall Ball Shots 20/14 15 Pull-ups 15 Kettlebell

CrossFit For load: Push Press 5-5-3-3-3 (add 10lbs/5lbs) 7 rounds for time: 3 Power Clean 135/95 4 Handstand Push-ups 5 Wall Ball Shots 20/14 ~then~ 100 Double unders _______________ Competitor 1 Power Snatch from blocks (BK) 70% 2×3 75% 2×2 80% 3×1 based on power snatch 1RM Snatch Push Press + Overhead Squat 70% 3+3,

CrossFit Rest ___________ Competitor 1 Rest ___________ Competitor 2 Travel to Regionals __________ Weightlifting Push Press + Power Jerk + Split Jerk 85% 2+1+1, 2+1+1, 2+1+1, 2+1+1, 2+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- “You can observe a lot by just watching.“

CrossFit For load: Front Squat 5-5-3-3-3 (add 10lbs/5lbs) 3 rounds for time: 800m Run (rest 2:00) _______________ Competitor 1 Clean 70% 1×3 75% 2×2 80% 3×1 Snatch Pull from block (BK) 100% 4×4 Back Squat 70% 3×3 80% 3×2 For load: Every 2:00 for 10:00 5 Weighted Bar Dips (add 10lbs/5lbs every set) ________________ Competitor

CrossFit For load: Hang Power Clean 5-5-3-3-3 (add 10lbs/5lbs) For total reps: AMRAP 3:00 300m Row 30 Box Jumps 30 Russian Kettlebell Swings 70/44 (rest 3:00) AMRAP 3:00 30 Russian Kettlebell Swings 70/44 300m Row 30 Box Jumps (rest 3:00) AMRAP 3:00 30 Box Jumps 30 Russian Kettlebell Swings 70/44 300m Row ______________ Competitor 1

CrossFit For load: Bench Press 8-8-5-5-5 (add 10lbs/5lbs) “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats _____________ Competitor 1 Snatch 70% 2×3 75% 2×2 80% 3×1 Clean Pull 100% 4×4 Front Squat 70% 2×3 80% 3×2 For load: Every 2:00 for 10:00 5 Weighted Pull-ups (add 10lbs/5lbs every set) ______________ Competitor