November 2015

CrossFit Skill Every 1:00 for 10:00 1 Power Snatch (make consistent increases. movement priority) “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups _________________ Competitor 1 Barbell Cycling Every 2:00 for 6:00 10 Power Snatches (touch & go) (add 10lbs/5lbs each set) Snatch 72% 2×2 2 Waves 77% 1×1 82% 1×1 87% 1×1 Back […]

7:00a-9:00a Competitors/Kettlebell/Open Gym 8:00a-9:00a Sprints ________________ The Iron Athlete November Open Weightlifting Meet 9:00a-10:00a Women Weigh-in 11:00a Women Lift 12:00p-1:00p Men Weigh-in 2:00p Men Lift ________________ Competitor For load: Every 1:00 for 10:00 1 Weighted Chin-up (add 10lbs/5lbs each set) AMRAP 7:00 1 Legless Rope Climb 2 Burpees 3 Strict Handstand Push-ups (alternate rounds with

CrossFit Skill Every 1:00 for 10:00 1 Clean & Jerk (make consistent increase. movement priority) 2 rounds for total time: Max L-Sit Hold (rest 2:00) “Donkey Kong” 21-15-9 Burpees Kettlebell Swings 53/35 Box Jumps 24/20 ________________ Competitor 1 Every 1:00 for 10:00 1 Power Snatch from a deficit at 70% (based on Power Snatch 1RM))

CrossFit Rest __________ Competitor 1&2 Rest __________ Weightlifting Athletes testing on Friday take a rest day. 2-position Pause Snatch 4×2 -choose weight- (pause at knee and hip) Push Press + Power Jerk 85% 2+1, 2+1, 2+1 Pause Squat 70% 4×3 Barbell Rows 4×8 -choose weight- “Accept the challenges so that you can feel the exhilaration

CrossFit & Competitors “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters 95/65 800m Run 21 Thrusters 95/65 400m Run 50 Pull-ups ________________ Weightlifting Clean + Jerk 80% 1+1, 1+1, 1+1 Clean Pull 100% 4×2 Back Squat 80% 3×2 AMRAP 1:30 Abmat Situps Face Pulls 4×10 -choose weight- “Lose not yourself in a far off

CrossFit For load: Kettlebell Swing 8-8-8-8-8 (make consistent increases) 6 rounds for time: 1 Rope Climb 200m Run (alternate with a partner) For time: 3-6-9-12-9-6-3 Toes to Bar (alternate sets with a partner) __________________ Competitor 1 Every 1:00 for 10:00 1 Clean from blocks at 75% (based on C&J 1RM) Every 1:00 for 10:00 1

CrossFit Skill Power Snatch 2-2-2-2-2 (make consistent increase. movement priority) For total reps: Every 1:00 for 10:00 Odd min: Pull-ups Even min: Handstand Push-ups (choose reps prior to start. unbroken) 3 rounds for time: 50 Double unders 30 Air Squats ________________ Competitor 1 Every 1:00 for 10:00 1 Power Snatch from blocks + 1 Drop

No Competitor Training (Furious 8 Competition) __________ Weightlifting Snatch 85% 2×1 90% 1×1 95% 1×1 Clean + Jerk 80% 1+1 85% 1+1, 1+1 90% 1+1 95% 1+1 Back Squat 85% 3×2 “In my youth I stressed freedom, and in my old age I stress order. I have made the great discovery that liberty is a

CrossFit For load: Deadlift 5-5-5 (add 20lbs/10lbs each set)   For total Reps + Calories: 3:00 12 Meter Shuttle Run (down and back is 1 rep) 3:00 Burpee to plate (45lbs plate) 3:00 Rope Climb 3:00 Double Unders 3:00 Row for calories (with a partner. share work anyhow) _____________   Competitor 1 For load: Every

CrossFit Rest __________ Competitor 1&2 Rest __________ Weightlifting 2-position Pause Snatch 4×2 -choose weight- (pause at knee and hip) Push Press + Power Jerk 85% 2+1, 2+1, 2+1 Pause Squat 70% 4×3 Barbell Rows 4×8 -choose weight- “Even if you’re on the right track, you’ll get run over if you just sit there.” ~Will Rogers