June 2015

CrossFit For load: Find Weighted Pull-up 1RM 5 rounds for total reps: AMRAP 3:00 6 Push-ups 9 Russian Kettlebell Swings 70/44 12 Air Squats Squats (rest 1:00 following each 3:00 AMRAP) ____________ Competitor 1&2 Clean from blocks (AK) 80% 2×2 85% 1×1 90% 2×1 95% 3×1 Halting Snatch Pull (:03 BK) 90% 2×2 100% 2×2 […]

CrossFit For load: Find Clean 1RM With a partner for time: 100m Row 200m Row 300m Row 400m Row 500m Row 400m Row 300m Row 200m Row 100m Row (rest while your partner rows. 2500m each) ______________ Competitor 1&2 Jerk 70% 1×3 80% 2×2 85% 1×1 90% 3×1 Every 1:00 for 10:00 1 Power Clean

CrossFit For load: Find Strict Press 1RM For time: 75 Air Squats 75 Sit-ups 75 Push-ups 75 Pull-ups 75 Push-ups 75 Sit-ups 75 Air Squats _____________ Competitor 1&2 Snatch 80% 2×2 85% 1×1 90% 3×1 Clean Pull 100% 2×3 110% 3×2 Front Squat 70% 1×3 75% 1×3 80% 1×3 85% 1×3 For load: Find Weighted

Competitor 1&2 Athlete Meeting followed by Team Training 30min Gymnastics Skills Session led by Andy Timm On a 20:00 clock: 0:00-6:00 Establish: Snatch 1RM 6:00-14:00 AMRAP: 30 Double unders 15 CTB Pull-ups 30 Double unders 15 Toes to Bar 14:00-20:00 Establish: Snatch 1RM ___________ Weightlifting Snatch 80% 2×2 85% 3×1 Clean & Jerk 80% 2×2

CrossFit For load: Overhead Squat 2-2-2-2 (make consistent weight increases each set) 7 rounds for time: 7 Thrusters 75/55 7 Pull-ups ________________ Competitor 1&2 Every 1:00 for 1:00 2 Power Snatches @ 80% based on Power Snatch 1RM Drop Snatch 70% 2×3 80% 3×2 Front Squat + Jerk Dip 80% 2+2 90% 2+2 100% 1+2

CrossFit Rest __________ Competitor 1&2 Rest __________ Weightlifting Power Jerk + Split Jerk 80% 1+1, 1+2, 1+1 85% 1+1, 1+1 RDL 4×5 -choose weight- 1.5 Squats 70% 5×3 GHD Situps 4×10 -choose weight- “You know what a champion is? A champion is someone who’s ready when the gong rings – not just before, not just

CrossFit For load: Weighted Pull-up 3-2-2-1-1-1 (make consistent weight increases each set) For time: 3 Rope Climbs 20 Handstand Push-ups 30 Box Jumps 50 Double unders 30 Pull-ups 20 Ring Dips 50 Double unders 20 Toes to Bar 30 Burpees 50 Sit-ups 30 Steps Walking Lunge 20 Diamond Push-ups _________________ Competitor 1&2 Clean from blocks

CrossFit For load: Clean 3-2-2-1-1-1 (make consistent weight increases each set) 5 rounds for time: 7 Cleans (full) 135/95 14 Kettlebell Swings 53.35 _____________ Competitor 1&2 Jerk 70% 1×3 75% 1×3 80% 1×2 85% 3×1 based on C&J 1RM Every 1:00 for 1:00 2 Power Cleans @ 80% based on Power Clean 1RM Bench Press

CrossFit For load: 1.5 Press 2-2-2-2 (make consistent weight increases each set) AMRAP 3:00 30 Push-ups 30 Kettlebell High Pulls 53/35 30 Sit-ups 30 Over the Box Jumps 20″ 30 Pull-ups (rest 3:00) AMRAP 4:00 30 Push-ups 30 Kettlebell High Pulls 53/35 30 Sit-ups 30 Over the Box Jumps 20″ 30 Pull-ups (rest 3:00) For

Competitor 1&2 Active Recovery ___________ Weightlifting Block Snatch (below knee) 80% 1×1 85% 1×2 90% 1×1 95% 1×1 -PR- Block Clean (below knee) 80% 1×2 85% 1×1 90% 1×1 95% 1×1 -PR- Front Squat 2-2-2-2-2 “Know what you want to do, hold the thought firmly, and do every day what should be done, and every