2015

CrossFit For load: Back Squat 8-8-8-8 (make consistent increases) For total reps: Every 1:00 for 10:00 Odd: Strict Pull-ups Even: Strict Handstand Push-ups (choose reps prior to start.  only score successful, unbroken rounds) 3 rounds for time: 9 Toes to Bar 15 Box Jumps 24/20 21 Kettlebell Swings 53/35 ______________ Competitor 1&2 Jerk in Split […]

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting Power Jerk + Split Jerk 85% 2+1, 1+1, 1+2, 1+1 RDL 4×5 -choose weight- 1.5 Squats 70% 5×3 GHD Situps 4×10 -choose weight- “Every right implies a responsibility; Every opportunity, an obligation, Every possession, a duty.” ~John D. Rockefeller

CrossFit 5 rounds for total reps: Ring Dips (rest 1:00) For time: 1000m Run 75 Sit-ups 50 Wall Ball Shots 3 Rope Climb ___________ Competitor 1&2 For load: Every 1:00 for 10:00 1 Clean Add 10lbs/5lbs each set Snatch Pull 100% 2×3 110% 3×2 Back Squat 65% 1×5 70% 1×5 75% 1×5 80% 1×5 85%

CrossFit For load: Every 1:00 for 10:00 1 Power Clean & Push Press (make consistent increases) AMRAP 10:00 7 Deadlifts 225/155 7 Box Jumps 24/20 7 Handstand Push-ups 7 Kettlebell High Pulls 53/35 7 Burpee Pull-ups ____________ Competitor 1&2 For load: Every 1:00 for 10:00 1 Pause Jerk (:03) Add 10lbs/5lbs each set Power Clean

CrossFit For load: Bench Press 10-10-10-10 (make consistent increases) 2 rounds for time: 70 Double unders 60 Air Squats 50 Sit-ups 40 Push-ups 30 Calorie Row _____________ Competitor 1&2 Snatch 80% 2×2 85% 5×1 1.5 Clean Pull 90% 2×2 100% 2×2 110% 2×1 Front Squat 70% 2×2 80% 1×1 90% 2×2 5 rounds for total

8:00a Competitor Training 60:00 Gymnastics Skill For load: Every 1:00 for 10:00 1 CleanJerk Add 10lbs/5lbs each set Work up to a moderate weight: 3 Position Clean (Hip, AK, BK) Stretch & Core _________ 9:00a-11:00a Open Gym _________ 11:00a-12:30p Weightlifting Snatch 80% 2×2 85% 3×2 Clean + Jerk 80% 2+1, 2+1 85% 2+1, 1+1, 1+1

CrossFit For load: Find Overhead Squat 1RM “Fran” For time: 21-15-9 Thruster 95/65 Pull-ups ___________ Competitor 1&2 For load: Every 1:00 for 10:00 1 Power Snatch Add 10lbs/5lbs each set Snatch Push Press + OHS 70% 3+3, 3+3 80% 2+2, 2+2 90% 1+1, 1+1 based on Snatch 1RM For load: Every 1:00 for 10:00 1

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting Power Jerk + Split Jerk 80% 1+1, 1+2 85% 1+1, 1+2, 1+1 RDL 4×5 -choose weight- 1.5 Squats 70% 5×3 GHD Situps 4×10 -choose weight- “Work is not man’s punishment. It is his reward and his strength and his pleasure.“ ~George Sand

CrossFit For load: Find Weighted Pull-up 1RM 5 rounds for total reps: AMRAP 3:00 6 Push-ups 9 Russian Kettlebell Swings 70/44 12 Air Squats Squats (rest 1:00 following each 3:00 AMRAP) ____________ Competitor 1&2 Clean from blocks (AK) 80% 2×2 85% 1×1 90% 2×1 95% 3×1 Halting Snatch Pull (:03 BK) 90% 2×2 100% 2×2

CrossFit For load: Find Clean 1RM With a partner for time: 100m Row 200m Row 300m Row 400m Row 500m Row 400m Row 300m Row 200m Row 100m Row (rest while your partner rows. 2500m each) ______________ Competitor 1&2 Jerk 70% 1×3 80% 2×2 85% 1×1 90% 3×1 Every 1:00 for 10:00 1 Power Clean