2015

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: 35 Wall Ball Shots 20/14 9 DBall Over the shoulder 150/80 28 Wall Ball Shots 7 DBall Over the shoulder 21 Wall Ball Shots 5 DBall Over the shoulder ______________ […]

CrossFit For load: Power Clean + Push Press 3+3, 2+2, 2+2, 1+1, 1+1, 1+1 (make consistent increases) With a partner for time: 100 Pull-ups 200 Kettlebell Swings 53/35 300 Double unders (Pet Rock format) ______________ Competitor 1&2 1 Push Press + 1 Pause Jerk + 1 Jerk Work to a Max Set 1+1+1, 1+1+1 at

CrossFit For load: Bench Press 5-5-5-5-5 (make consistent increases) For time: 1000m Run 100m Walking Lunge 1000m Row _________ CrossFit Competitor For load: Every 1:00 for 10:00 2 Snatch Push Presses + 1 OHS Add 10lbs/5lbs each set Snatch from blocks (BK) 70% 2×2 75% 1×1 80% 2×1 85% 3×1 Clean Deadlift 110% 2×3 120%

CrossFit Competitor 1&2 Team Training __________ Weightlifting Flagstaff Open Weightlifting Meet www.crossfitflagstaff.com Those not competing: Snatch 80% 1×1 85% 1×1 90% 3×1 Clean + Jerk 80% 1+1 85% 1+1 90% 1+1, 1+1 Back Squat 80% 2×3 90% 2×2 “A smile is a curve that sets everything straight.” ~Phyllis Diller

CrossFit For load: Thruster 3-3-3-3-3 (make consistent increases) 5 rounds for time: 3 Wall Walks 5 Pass Throughs 7 Burpee Box Jumps 24/20 _____________ Competitor 1&2 For load: Every 1:00 for 10:00 1 Jerk Balance (front rack) Add 10lbs/5lbs each set Power Snatch Work to a 2RM 8×1 at 90% of 2RM Push Press 75%

CrossFit Rest __________ Competitor 1&2 Rest __________ Weightlifting Power Jerk + Split Jerk 85% 2+1, 1+1, 1+2 90% 1+1, 1+1 RDL 4×5 -choose weight- 1.5 Squats 70% 5×3 GHD Situps 4×10 -choose weight- “Iron Sharpens Iron”

CrossFit 5 rounds for total reps: Handstand Push-ups (rest 1:00) For time: 50 Pull-ups 50 Wall Ball Shots 20/14 50 Kettlebell Swing 53/35 ______________ Competitor 1&2 Clean 70% 2×2 80% 1.2.1.2.1 Snatch High Pull 65% 2×3 75% 3×2 Back Squat 70% 2×3 80% 3×2 5 rounds for total reps: Strict Toes to Bar (rest :45)

CrossFit For load: Every 1:00 for 10:00 2 Power Cleans (make consistent increases) 10 rounds for reps + calories: 1:00 Row :15 Rest :30 Sit-ups :15 Rest ______________ CrossFit Competitor 1&2 Jerk Work to a 2RM 8×1 at 90% of 2RM Hang Power Clean (AK) 70% 2×3 80% 3×2 based on Power Clean 1RM Bench

CrossFit For load: Bench Press 8-8-8-8-8 (make consistent increases) “Air Force” For time: 20 Thrusters 95/65 20 Sumo-High Pulls 20 Shoulder to Overheads 20 Overhead Squats 20 Front Squats (4 burpees every minute) ______________ Competitor 1&2 For load: Every 1:00 for 10:00 1 Pause Snatch (:03 BK) Add 10lbs/5lbs each set Clean Pull from blocks

Competitor 1&2 Team Training __________ Weightlifting Snatch 2-2-2-2-2 Clean + Jerk 2+1, 2+1, 2+1, 2+1, 2+1 Back Squat 80% 2×3 85% 2×3 “From what we get, we can make a living; what we give, however, makes a life.” ~Arthur Ashe