2015

CrossFit For load: Weighted Pull-up 2-2-2-2 (make consistent weight increases each set) For time: 50 Pull-ups 50 Steps Walking Lunge (Med Ball Overhead 20/14) 50 Kettlbell Swings 70/44 _______________ Competitor 1&2 Clean from blocks (AK) 70% 1×3 75% 2×2 80% 1×1 85% 3×1 Slow Snatch Pull (:05 to power position) 90% 2×2 100% 2×2 Back […]

CrossFit For load: Clean 2-2-2-2 (make consistent weight increases each set) With a partner for time: 100 Burpees to a plate 200 Wall Ball Shots 20/14 300 Double unders (share work anyhow) _______________ Competitor 1&2 Push Press + Halting Jerk + Jerk 70% 2+2+2 75% 2+1+2 80% 1+1+1 85% 1+1+1, 1+1+1 based on push press

CrossFit For load: 1.5 Press 3-3-3-3 (make consistent weight increases each set) For total reps + calories: 1:00 Pull-ups 1:00 Rowing 1:00 Pull-ups 2:00 Rowing 1:00 Pull-ups 3:00 Rowing 1:00 Pull-ups (on a rolling clock) ______________ Competitor 1&2 Snatch 70% 2×2 75% 1×1 80% 1.2.1.2.1 Clean Pull 100% 4×3 Front Squat 60% 1×5 65% 1×5

CrossFit For load: Overhead Squat 3-3-3-3 (make consistent weight increases each set) AMRAP 7:00 7 Deadlifts 225/155 21 Double unders 7 Thrusters 95/65 _____________ Competitor 1&2 Power Snatch 70% 1×3 75% 1×3 80% 3×2 based on power snatch 1RM Drop Snatch 70% 2×3 75% 3×2 based on snatch 1RM Front Squat + Jerk Dip 80%

CrossFit Rest _________ Competitor 1&2 Rest _________ Weightlifting Split Jerk 80% 1×1 85% 1×2 90% 1×1 95% 1×1 -PR- High Hang Clean 4×2 -choose weight- Speed Squats 70% 6×2 Weighted Dips 4×8 -choose weight- GHD Situps 4×10 -choose weight- “Fine art is knowledge made visible.“ ~Gustave Courbet  

CrossFit For load: Weighted Pull-up 3-3-2-2-2 (make consistent weight increases each set) With a partner for total reps: 2:00 DBall Over the Shoulder 150/80 2:00 Wall Walks 2:00 Ring Dips 2:00 Burpee Box Jumps 20″ (share work anyhow. one person works at a time) ______________ Competitor 1&2 Clean from block (Above Knee) 70% 2×3 80%

CrossFit For load: Clean 3-3-2-2-2 (make consistent weight increases each set) 2 rounds for time: 3 Rope Climbs 800m Run 15 Clean & Jerks 135/95 _____________ Competitor 1&2 Push Press + Halting Jerk + Jerk 70% 1+1+1 75% 1+1+1, 1+1+1 80% 1+1+1, 1+1+1, 1+1+1 based on Push Press 1RM Power Clean from blocks (BK) 70%

CrossFit For load: 1.5 Press 4-4-4-4 (make consistent weight increases each set) For time: 100 Double unders 90 Sit-ups 80 Push-ups 70 Air Squats 60 Box Jumps 50 Pull-ups 40 Steps Walking Lunge 30 Burpees 20 Toes to Bar 10 Handstand Push-ups ____________ Competitor 1&2 Snatch 70% 2×3 75% 3×2 Slow Clean Pull (:05 to

Competitor 1&2 Active Recovery ___________ Weightlifting Snatch 2-2-2-2-2 (Add weight each time, work up to Heavy double) Clean 2-2-2-2-2 (Add weight each time, work up to Heavy double) Back Squat 85% 2×2 90% 2×1 Weighted planks Accumulate 3:00 -choose weight- “Courage is grace under pressure.“ ~Ernest Hemingway

CrossFit For load: Push Press 3-2-2-1-1-1 (add 10lbs/5lbs) AMRAP 10:00 250m Row 9 Thrusters 115/75 ___________ Competitor 1 Power Snatch 70% 1×1 75% 1×1 80% 1×1 85% 2×1 90% 1×1 95% 1×1 PR Power Clean + Push Press 75% 2+2 80% 1+1 85% 1+1 90% 1+1 95% 1+1 PR Back Squat 80% 1×1 85% 1×1