July 2015

CrossFit For load: Thruster 3-2-2-1-1-1 (make consistent increases) 2 rounds for time: 75 Double unders 60 Sit-ups 45 Push-ups 30 Pull-ups 15 Burpees ____________ Competitor 1&2 Skill Every 1:00 for 10:00 1 Tall Jerk Add 10lbs/5lbs each set Power Snatch Find 3RM (T&G) 2×2 90% of 3RM (T&G) 2×2 80% of 3RM (T&G) Thruster 70% […]

CrossFit Rest _________ Competitor 1&2 Rest _________ Weightlifting (For those competing on Sat, this is a rest day) Snatch 80% 1×1 85% 2×1 90% 1×1 95% 1×1 -PR- Clean + Jerk 80% 1+1, 1+1 85% 1+1 90% 1+1 95% 1+1 -PR- “Life is to be entered upon with courage.” ~Alexis de Tocqueville

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Rope Climbs Even min: Ring Dips (choose reps prior to start. unbroken.) 5 rounds for time: 7 Handstand Push-ups 30 Air Squats 7 Deadlifts 225/155 _____________ Competitor 1&2 Clean from blocks (BK) 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 1×1 95% 1×1 Skill

CrossFit For load: Every 1:00 for 10:00 2 Power Cleans + 1 Push Press (make consistent increases) For time: 400m Run 21 Toes to Bar 21 Box Jumps 24/20 400m Run 15 Toes to Bar 15 Box Jumps 400m Run 9 Toes to Bar 9 Box Jumps _______________ Competitor 1&2 Jerk 70% 2×2 75% 1×1

CrossFit For load: Bench Press 5-5-3-3-3 (make consistent increases) “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups ___________ Competitor 1&2 For load: Every 1:00 for 10:00 2 Snatch Push Presses + 1 OHS Add 10lbs/5lbs each set Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 1×1 95% 1×1 Front Squat 80%

Competitor 1&2 Team Training Meet at EVCF and go to the park to push sleds ___________ Weightlifting Snatch 80% 1×1 85% 2×1 90% 1×1 95% 1×1 C+J 80% 1+1, 1+1 85% 1+1 90% 1+1 95% 1+1 Back Squat 80% 4×2 “You are who you surround yourself with. I know that’s such a cliche quote, but

CrossFit For load: Thruster 3-3-2-2-2 (make consistent increases) For time: Rope Climb 1-1-1-1-1 (alternate with a partner) 3 rounds for total reps: 1:00 Box Jump 24/20 1:00 Push-ups 1:00 Kettlebell High Pull 70/44 1:00 Rest ____________ Competitor 1&2 Jerk Balance (front rack) 1×3 -choose weight- 2×2 -choose weight- 3×1 -choose weight- For load: Every 1:00

CrossFit Rest _________ Competitor 1&2 Rest _________ Weightlifting Split Jerk 85% 2.1.2.1.2. Drop Snatch 4×2 -choose weight- 1.5 Squats 70% 5×3 GHD Situps 4×10 -choose weight- “Prosperity tries the fortunate, adversity the great.” ~Rose Kennedy

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Handstand Push-ups Even min: Toes to Bar (choose reps prior to start. unbroken.) For time: 35 Wall Ball Shots 20/14 9 DBall Over the shoulder 150/80 28 Wall Ball Shots 7 DBall Over the shoulder 21 Wall Ball Shots 5 DBall Over the shoulder ______________

CrossFit For load: Power Clean + Push Press 3+3, 2+2, 2+2, 1+1, 1+1, 1+1 (make consistent increases) With a partner for time: 100 Pull-ups 200 Kettlebell Swings 53/35 300 Double unders (Pet Rock format) ______________ Competitor 1&2 1 Push Press + 1 Pause Jerk + 1 Jerk Work to a Max Set 1+1+1, 1+1+1 at