August 2015

CrossFit For load: Every 1:00 for 10:00 1 Thruster (make consistent increases) For time: 40 Wall Ball Shots 30 Pull-ups 20 Handstand Push-ups 30 Wall Ball Shots 20 Pull-ups 10 Handstand Push-ups 20 Wall Balls 10 Pull-ups 5 Handstand Push-ups ______________ Competitor 1&2 Snatch 70% 2×2 75% 2×1 80% 3×1 Clean & Jerk 70% 2+1, […]

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 Barbell Rows 4×8 -choose weight- “Well, I think we tried very hard not to be overconfident, because when you get overconfident, that’s when

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: 3 Rope Climbs 12 Power Cleans 135/95 18 Ring Dips 36 Double unders 2 Rope Climbs 9 Power Cleans 15 Ring Dips 30 Double unders 1 Rope Climb 6 Power

CrossFit For load: Every 1:00 for 10:00 1 Power Clean + 1 Thruster (make consistent increases) For time: 750m Row 75 Sit-ups 500m Row 50 Sit-ups 250m Row 25 Sit-ups _____________ Competitor 1&2 Bench Press 70% 2×2 75% 1×1 80% 2×1 85% 3×1 For total reps: Every 1:00 for 10:00 Odd min: 1 Muscle-up +

CrossFit For Load: Bench Press 5-3-3-2-2-2 (make consistent increases) “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats ____________ Competitor 1&2 Snatch 70% 2×2 75% 1×1 80% 2×1 85% 3×1 Clean & Jerk 70% 2×2 75% 1×1 80% 2×1 85% 3×1 Back Squat 65% 1×3 75% 2×2 85% 3×1 3 rounds for time: 15