September 2015

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting Muscle Snatch + Drop Snatch 4x (1+2) -choose weight- Pause Jerk + Jerk 80% 5x (1+1) Pause Squat 60% 4×3 Barbell Rows 4×8 -choose weight- “When a person doesn’t have gratitude, something is missing in his or her humanity.” ~Elie Wiesel

CrossFit For load: Every 1:00 for 10:00 1 Bench Press (add 10lbs/5lbs each set) For time: 50-30-10 Wall Ball Shots 20/14 Push-ups Kettlebell Swings 53/35 For time: 30 Sit-ups 30 Toes to Bar ____________ Competitor 1 For load: Every 1:00 for 10:00 1 Clean from blocks (BK) (add 10lbs/5lbs each set) Front Squat 90% 1×1

CrossFit For load: Every 1:00 for 10:00 1 Front Squat (add 10lbs/5lbs each set) AMRAP 3:00 Hanstand Push-ups (alternate with a partner at every break) 2 rounds for time: 3 Rope Climbs 800m Run 15 Clean & Jerks 115/75 _________________ Competitor 1&2 For load: Every 1:00 for 10:00 1 Power Clean + Push Press (add

CrossFit For load: Every 1:00 for 10:00 1 Deadlift (add 10lbs/5lbs each set) 10 rounds for calories + reps: 1:00 Row :15 Rest :30 Sit-up :15 Rest ______________ Competitor 1 For load: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs each set) AMRAP 9:00 5  Handstand Push-ups 7 CTB Pull-ups 5 Handstand Push-ups 7 Toes

Competitor 1&2 Gymnastic Skills ~Static Holds ~Tempo Work ~Handstand Skills For load: Every 1:00 for 10:00 Odd min: 3 Weighted Pull-ups (add 10lbs/5lbs) Even min: 2 Deadlifts (add 20lbs/10lbs) (start every minute with box jump 24/30/24/30/24) AMRAP 7:00 3 Strict HSPU 30 Double unders 3 Pistols (alt legs) 30′ Hand Walking Not for time: 1

CrossFit Power Clean Work to a heavy set of 2 90% of heavy set for 1.1.1.1.1 (rest :20) 80% of heavy set for 1.1.1.1.1 (rest :10) “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats _____________ Competitor 1 Barbell Cycling (focus is on precise movement and speed) Set 1 10 C&J (3 position descent)

CrossFit Rest __________ Competitor 1&2 Rest __________ Weightlifting Muscle Snatch 4×3 -choose weight- RDL 4×4 -choose weight- Back Squat 75% 4×3 Barbell Rows 4×8 -choose weight- “There is no “I” in “Team”.

CrossFit Bench Press Work to a heavy set of 2 90% of heavy set for 1.1.1.1.1 (rest :20) 80% of heavy set for 1.1.1.1.1 (rest :10) For total reps: Every 1:00 for 10:00 Odd min: Toes to Bar Even min: Handstand Push-ups (choose reps prior to start. unbroken) 3 rounds for total reps + calories:

CrossFit Front Squat Work to a heavy set of 2 90% of heavy set for 1.1.1.1.1 (rest :20) 80% of heavy set for 1.1.1.1.1 (rest :10) “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups _____________ Competitor 1 Every 1:00 for 10:00 1 Split Power Clean from blocks (BK) (add 10lbs/5lbs each set) Power

CrossFit Deadlift Work to a heavy set of 2 90% of heavy set for 1.1.1.1.1 (rest :20 between reps) 80% of heavy set for 1.1.1.1.1 (rest :10 between reps) (full recovery between sets) For time: 200m Run 400m Run 200m Run 400m Run 200m Run 400m Run 200m Run (alternate with a partner) _______________ Competitor