2015

Competitor 1&2 Team Training _________ Weightlifting Snatch 80% 3×2 85% 3×1 Clean + Jerk 80% 1+2, 2+1, 1+2 85% 1+1, 1+2 Back Squat 75% 3×5 80% 2×4 Bench Press 5×5 -choose weight- “An idea can turn to dust or magic, depending on the talent that rubs against it.” ~William Bernbach

CrossFit “The Dark Horse Special” For time: 30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 53/35 60 Sit-ups 70 Burpees ____________ Competitor 1&2 Power Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 1×1 95% 1×1 PR For load: Every 1:00 for 10:00 1 Power Clean + 1 Push Press (find 1RM) (add 10lbs/5lbs

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 RDL 4×4 -choose weight- Barbell Rows 4×8 -choose weight- “All you need in this life is ignorance and confidence, and then success is

CrossFit AMRAP 1:00 15′ Rope Climb AMRAP 3:00 Ring Dips (alternate with a partner at every break) 3 rounds for time: 75 Double unders 50 Air Squats 25 Push-ups ____________ Competitor 1&2 For time: 400m Run For time: 10-20-30-40-50-40-30-20-10 Double unders (unbroken) For time: 500m Row PNF Stretch ____________ Weightlifting Block Clean 85% 1×2 80%

CrossFit For load: Every 1:00 for 10:00 1 Power Clean + 1 Push Press (make consistent increases) For time:: 1000m Row 30 Deadlifts 275/185 ___________ Competitor 1&2 Bench Press 70% 1×3 75% 2×2 80% 1×1 85% 2×1 90% 1×1 95% 1×1 PR Weighted Pull-up Find 5RM, 3RM, 1RM Weighted Dip Find 5RM, 3RM, 1RM For

CrossFit For load: Bench Press 3-2-2-1-1-1 (make consistent increases) “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats ____________ Competitor 1&2 For load: Every 1:00 for 10:00 1 Snatch (find 1RM) (add 10lbs/5lbs each set) Clean & Jerk 80% 2×1 85% 1×1 90% 1×1 95% 1×1 PR Front Squat 85% 1×1 90%

Competitor 1&2 Team Training _________ Weightlifting Snatch 80% 3×2 85% 3×1 Clean + Jerk 80% 1+2, 2+1, 1+2 85% 1+1, 1+2 Back Squat 75% 3×5 80% 2×4 Bench Press 5×5 -choose weight- “Life is too short to do the things you don’t love doing.” ~Bruce Dickinson

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