August 2015

CrossFit For time: 400m Run 50 Push-ups 400m Run 100 Sit-ups 400m Run 50 Push-ups 400m Run  _____________ Competitor 1&2 Every 1:00 for 10:00 2 Power Cleans from blocks (BK) at 70% Clean 70% 1×1 75% 2×1 80% 3×1 Snatch Pull High Pull 70% 2×3 75% 3×2 For load: 20 Rep Squat _____________ Weightlifting Block […]

CrossFit 5 rounds for load: Turkish Get Up (consistent increases. rest as needed) For time: 50 Russian Kettlebell Swings 70/44 50 Burpees to a plate (45lbs) 50 Steps Walking Lunges _____________ Competitor 1 Every 1:00 for 10:00 2 Push Presses at 70% Jerk 70% 1×1 75% 2×1 80% 3×1 For time: (9:00 cap) 3-5-3-7-3-5-3 Hang

CrossFit 5 rounds for load: 1 Power Clean + 1 Front Squat + 1 Push Jerk (consistent increases. rest as needed) “Tabata something else” Tabata Pull-up Tabata Push-up Tabata Sit-up Tabata Air Squat (score is total of lowest set on each exercise) _____________ Competitor 1 Every 1:00 for 10:00 2 Power Snatch from blocks (BK)

Competitor 1&2 Team Training _________ Weightlifting Snatch 80% 3×2 85% 3×1 Clean + Jerk 80% 1+2, 2+1, 1+2 85% 1+1, 1+2 Back Squat 75% 3×5 80% 2×4 Bench Press 5×5 -choose weight- “An idea can turn to dust or magic, depending on the talent that rubs against it.” ~William Bernbach

CrossFit “The Dark Horse Special” For time: 30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 53/35 60 Sit-ups 70 Burpees ____________ Competitor 1&2 Power Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 1×1 95% 1×1 PR For load: Every 1:00 for 10:00 1 Power Clean + 1 Push Press (find 1RM) (add 10lbs/5lbs

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- “All you need in this life is ignorance and confidence, and then success is

CrossFit AMRAP 1:00 15′ Rope Climb AMRAP 3:00 Ring Dips (alternate with a partner at every break) 3 rounds for time: 75 Double unders 50 Air Squats 25 Push-ups ____________ Competitor 1&2 For time: 400m Run For time: 10-20-30-40-50-40-30-20-10 Double unders (unbroken) For time: 500m Row PNF Stretch ____________ Weightlifting Block Clean 85% 1×2 80%

CrossFit For load: Every 1:00 for 10:00 1 Power Clean + 1 Push Press (make consistent increases) For time:: 1000m Row 30 Deadlifts 275/185 ___________ Competitor 1&2 Bench Press 70% 1×3 75% 2×2 80% 1×1 85% 2×1 90% 1×1 95% 1×1 PR Weighted Pull-up Find 5RM, 3RM, 1RM Weighted Dip Find 5RM, 3RM, 1RM For

CrossFit For load: Bench Press 3-2-2-1-1-1 (make consistent increases) “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats ____________ Competitor 1&2 For load: Every 1:00 for 10:00 1 Snatch (find 1RM) (add 10lbs/5lbs each set) Clean & Jerk 80% 2×1 85% 1×1 90% 1×1 95% 1×1 PR Front Squat 85% 1×1 90%

Competitor 1&2 Team Training _________ Weightlifting Snatch 80% 3×2 85% 3×1 Clean + Jerk 80% 1+2, 2+1, 1+2 85% 1+1, 1+2 Back Squat 75% 3×5 80% 2×4 Bench Press 5×5 -choose weight- “Life is too short to do the things you don’t love doing.” ~Bruce Dickinson