December 2015

CrossFit For load: Every 1:00 for 10:00 1 Bench Press (make consistent increases)   For load: Every 1:00 for 10:00 1 Back Squat (make consistent increases)   AMRAP 9:00 3 Handstand Push-ups 4 Box Jumps 24/20 5 Burpees to a 45lbs plate _______________________   Competitor 1 For load: Every 1:00 for 10:00 1 Power Clean […]

Competitor 1&2 Team Training ______________ Weightlifting Every 1:00 for 10:00 1 Power Clean + Clean -choose weight- Snatch 80% 3×2 85% 3×1 Back Squat 72% 1×5 77% 1×5 82% 1×5+ (AMRAP) 70% 2×8 GHD Situps 4×15 -unweighted- “The delicate balance of mentoring someone is not creating them in your own image, but giving them the

CrossFit Deadlift Work to a Heavy Set of 3 90% of Heavy set: 2×3   3 rounds for total reps: AMRAP 5:00 3 Hang Power Cleans 135/95 6 Bar Facing Burpees 9 Wall Ball Shots 20/14 (rest 1:00) (share work anyhow with a partner.) ________________   Competitor 1 For load: Every 1:00 for 10:00 1

CrossFit Rest _____________ Competitor 1&2 Optional Track Session _____________ Weightlifting 2-position Pause Snatch (pause at knee and hip) 4×2 -choose weight- Push Press Work up to heavy double – then – 1×2 @ 90% of heavy double 2×2 @ 80% of heavy double Pause Front Squat 70% 4×3 Barbell Rows 4×8 -choose weight- “The wisest

CrossFit Bench Press Work to a Heavy Set of 3 90% of Heavy set: 3×3   For time: 30 Handstand Push-ups 3 Rope Climbs 50 Push-ups 3 Rope Climbs 70 Wall Ball Shots 3 Rope Climbs 90 Double unders _______________   Competitor 1 For load: Every 1:00 for 10:00 1 Jerk (from the back) (add

CrossFit “Bradley” 10 rounds for time of: 100m Run 10 Pull-ups 100m Run 10 Burpees (rest :30) ______________   Competitor 1 Hang Power Clean (AK) Work to a Heavy Double 90% of Heavy Set: 2×2   Deficit Muscle Snatch Work to a Heavy Single 90% of Heavy Set: 3×1   10 rounds for load: 20m

CrossFit Back Squat Work to a Heavy Set of 3 90% of Heavy Set: 3×3   4 rounds for time: 30 Double unders 15 Kettlebell Swings 70/53 30 Double unders 5 Power Cleans 155/105 _______________   Competitor 1 Skill Every 1:00 for 10:00 1 Snatch Push Press + 1 Drop Snatch (add 10lbs/5lbs each set)

CrossFit Deadlift Work to a Heavy Set of 5 90% of Heavy Set: 2×5   2 rounds for time with a partner: 5 Rope Climbs 1000m Burden Run 25lbs plate 25 Axle Thrusters 110/70 100 Double unders (one person works at a time) ______________   Competitor 1 Power Snatch from deficit Work to a Heavy

CrossFit Rest ___________ Competitor 1&2 Optional Track Session ___________ Weightlifting 2-position Pause Snatch (pause at knee and hip) 4×2 -choose weight- Push Press Work up to same heavy triple as last week – then – 1×3 @ 90% of heavy triple 2×3 @ 80% of heavy triple Pause Front Squat 70% 4×3 Barbell Rows 4×8

CrossFit Bench Press Work to a Heavy Set of 5 90% of Heavy Set: 3×5  AMRAP 7:00 5 Handstand Push-ups 7 Toes to Bar  9 Wall Ball Shots For time: 1:00* Handstand Hold 50 Air Squats 1:00* L-sit Hold 50 Air Squats 1:00* Plank Hold (*accumulate 1:00 of static hold) ___________________   Competitor 1 Jerk