August 2015

CrossFit 5 rounds for load: Turkish Get Up (consistent increases. rest as needed) 5 rounds for total reps: Thruster .66 bwt/.5 bwt Pull-ups (rest 3:00) __________ Competitor 1 Every 1:00 for 15:00 1 Power Clean + 1 Push Press at 75% Jerk 70% 2×2 75% 1×1 80% 2×1 85% 3×1 For total reps: Every 1:00 […]

CrossFit For load: Every 1:00 for 10:00 1 Clean (full) (make consistent increases) 3 rounds for total reps: 1:00 Assault Bike for Calories 1:00 Ring Push-ups 1:00 Toes Through Rings 1:00 Wall Ball Shots 20/14 1:00 Rest _____________ Competitor 1 Every 1:00 for 10:00 2 Snatch Push Press + 1 Drop Snatch at 70% Snatch

CrossFit “The Angry Pony” For time: 70 Burpees 60 Sit-ups 50 Kettlebell Swings 53/35 40 Pull-ups 30 Handstand Push-ups ____________ Competitor 1 Every 1:00 for 10:00 2 Hang Power Snatch (AK) at 70% Snatch 70% 1×1 75% 2×1 80% 3×1 For total reps: Every 1:00 for 10:00 Odd min: 1 Ring Muscle-up + Ring Dips

CrossFit Rest _________ Competitor 1&2 Rest _________ Weightlifting Snatch 80% 1×2 85% 1×2 90% 1×1 80% 2×2 Clean + Jerk 80% 1+2, 2+1 85% 2+2, 1+2, 1+1 Back Squat Find 3RM -then- 2×3 at -15% GHD Situps 4×15 -unweighted- “The will to win, the desire to succeed, the urge to reach your full potential… these

CrossFit 5 rounds for time: 1 Rope Climb (alternate with a partner) For time: 21-15-9 Thruster 95/65 Deadlift 225/155 _______________ Competitor 1 Every 1:00 for 10:00 2 Hang Power Cleans (AK) at 70% Clean 70% 1×1 75% 2×1 80% 3×1 85% 1×1 Snatch Pull 100% 4×3 10 rounds for reps + calories: 1:00 Row :15

CrossFit 5 rounds for load: Turkish Get Up (consistent increases. rest as needed) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ___________ Competitor 1 Every 1:00 for 10:00 1 Pause Jerk at 70% Jerk 70% 1×1 75% 2×1 80% 3×1 85% 1×1 For time: 1-2-1-3-1-2-1 Ring Muscle-ups Strict Handstand Push-ups

CrossFit For total reps: AMRAP 3:00 10 Handstand Push-ups 20 Burpees to a plate 45lbs 30 Kettlebell High Pulls 53/35 40 Sit-ups 50 Double unders Rest 2:00 AMRAP 4:00 10 Handstand Push-ups 20 Burpees to a plate 45lbs 30 Kettlebell High Pulls 53/35 40 Sit-ups 50 Double unders Rest 2:00 AMRAP 5:00 10 Handstand Push-ups

Competitor 1&2 Team Training __________ Weightlifting Snatch 80% 1.2 85% 1.2.1 Clean + Jerk 80% 1+2, 2+1, 1+2 85% 1+1, 1+2 Back Squat 5-5-5-5-5 Bench Press 5×5 -choose weight- “The past is a stepping stone, not a millstone.” ~Robert Plant

CrossFit 3 rounds for total reps: Toes to Bar (rest :30) “D.T.” 5 rounds for time: 12 Deadlifts 155/110 9 Hang Power Cleans 155/110 6 Push Jerk 155/110 _______________ Competitor 1&2 Every 1:00 for 10:00 2 Hang Power Snatches (BK) at 70% Thruster 70% 2×3 80% 3×2 5 rounds for time: 1 Rope Climb 7

CrossFit Rest _________ Competitor 1&2 Rest _________ Weightlifting Drop Snatch Work up to a heavy double -then- 3×2 at -5kg Push Press Work up to a heavy triple -then- 3×3 at -10kg RDL 4×4 -choose weight- Barbell Rows 4×8 -choose weight- “We first make our habits, and then our habits make us.” ~John Dryden