September 2015

Competitor Training Gymnastics Skill Work For load: Weighted Pull-ups 5-5-5-5-5 (add 10lbs/5lbs each set) 3 rounds for time: 45′ Front Rack Walking Lunge 130/90 45 Double unders 45′ Hand Walk (alternate rounds with a partner) 5 rounds for total reps: AMRAP 5:00 1000m Row (women row 750m) Max Ring Muscle-ups (1:00 rest between AMRAP’s) _________________ […]

CrossFit Power Clean Work to a heavy set of 2 90% of top set for 2×2 80% of top set 2×3 “Lynne” 5 rounds for total reps: Bench Press at bodyweight/.66 bodyweight Pull-ups (rest 3:00) ____________ Competitor 1 Snatch High Pull 70% 2×3 75% 3×2 Every 1:00 for 12:00 Min 1-4: 1 Snatch at 70%

CrossFit Rest ________ Competitor 1&2 Rest ________ Weightlifting Push Press + Jerk 4x (1+2) -choose weight- Drop Snatch 5×2 -choose weight- 3-position Snatch Pull 4×3 -choose weight- Barbell Rows 4×8 -choose weight- “Anybody who succeeds is helping people. The secret to success is find a need and fill it; find a hurt and heal it;

CrossFit Bench Press Work to a heavy set of 3 90% of top set for 3×2 80% of top set 2×3 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) For time: 50 Double unders 30 Box Jumps 24″/20″ 10 Burpees to

CrossFit Front Squat Work to a heavy set of 3 90% of top set for 3×2 80% of top set 2×3 “Power Elizabeth” For time: 21-15-9 Power Clean 135/95 Ring Dip ______________ Competitor 1 For load: Every 1:00 for 10:00 1 Split Power Clean from blocks (BK) (add 10lbs/5lbs each set) Power Clean 70% 1.1.1.1.1

CrossFit Deadlift Work to a heavy set of 3 90% of heavy set for 2×2 80% of heavy set for 2×3 AMRAP 15:00 200m Run 3 DBall Over The Shoulder 150/80 1 Rope Climb 3 Wall Walks _____________ Competitor 1 Every 1:00 for 10:00 1 Snatch High Pull + 1 Power Snatch at 70% based

CrossFit Power Clean Work to a heavy set of 3 90% of top set for 3×2 80% of top set for 2×3 For time: 10-9-8-7-6-5-4-3-2-1 Wall Ball Shots 20/14 Pull-ups Box Jumps 24/20 ___________ Competitor 1 Every 1:00 for 10:00 1 Pause Power Snatch (:02 BK) at 70% Snatch from blocks (BK) 70% 2×2 75%

CrossFit Rest __________ Competitor 1&2 Rest __________ Weightlifting Push Press 4×3 -choose weight- Drop Snatch 5×2 -choose weight- 3-position Snatch Pull 4×4 -choose weight- Barbell Rows 4×8 -choose weight- “The two most powerful warriors are patience and time.” ~Leo Tolstoy

CrossFit Bench Press Work to a heavy set of 5 90% of top set for 2×3 80% of top set for 2×3 For time: 50 Calories on The Assault Bike 25 Burpees to a plate 50 Steps Walking Lunge 25 Burpees to a plate 50 Kettlebell Swings 53/35 25 Burpees to a plate 50 Calories

CrossFit Front Squat Work to a heavy set of 5 90% of top set for 2×3 80% of top set 2×3 3 rounds for time: 500m Row 400m Run 50 Double unders _______________ Competitor 1 Every 1:00 for 12:00 Min 1-4: 2 Power Clean + 2 Push Press 70% Min 5-8: 1 Power Clean +