2015

CrossFit For load: Front Squat 5-5-3-3-3 (add 10lbs/5lbs) 3 rounds for time: 800m Run (rest 2:00) _______________ Competitor 1 Clean 70% 1×3 75% 2×2 80% 3×1 Snatch Pull from block (BK) 100% 4×4 Back Squat 70% 3×3 80% 3×2 For load: Every 2:00 for 10:00 5 Weighted Bar Dips (add 10lbs/5lbs every set) ________________ Competitor […]

CrossFit For load: Hang Power Clean 5-5-3-3-3 (add 10lbs/5lbs) For total reps: AMRAP 3:00 300m Row 30 Box Jumps 30 Russian Kettlebell Swings 70/44 (rest 3:00) AMRAP 3:00 30 Russian Kettlebell Swings 70/44 300m Row 30 Box Jumps (rest 3:00) AMRAP 3:00 30 Box Jumps 30 Russian Kettlebell Swings 70/44 300m Row ______________ Competitor 1

CrossFit For load: Bench Press 8-8-5-5-5 (add 10lbs/5lbs) “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats _____________ Competitor 1 Snatch 70% 2×3 75% 2×2 80% 3×1 Clean Pull 100% 4×4 Front Squat 70% 2×3 80% 3×2 For load: Every 2:00 for 10:00 5 Weighted Pull-ups (add 10lbs/5lbs every set) ______________ Competitor

CrossFit Competitor Team Training ________________ Weightlifting Snatch 75% 2×2 80% 4×2 Clean + Jerk 75% 2+2, 2+2 80% 2+1, 1+2, 2+1, 1+2 Back Squat 80% 4×4 Bench Press 5×5 -choose weight- “I’d rather laugh with the sinners than cry with the saints – the sinners are much more fun.“ ~Billy Joel

CrossFit For load: Push Press 5-5-5-5-5 (add 10lbs/5lbs) AMRAP 15:00 400m Run 1 Rope Climb 15 Bar Dips 30 Double unders ______________ CrossFit Competitor Regional Workout 1 With a partner for time: (cap 20) Partner Deadlift 410lbs CTB Pull-ups (sycronized) *MF pair 1 completes 45 reps *MF pair 2 completes 27-18 reps *MF pair 3

CrossFit Rest __________ CrossFit Competitor Rest __________ Weightlifting Push Press + Power Jerk + Split Jerk 80% 2+1+1, 2+1+1, 2+1+1, 2+1+1, 2+1+1 Speed Squats 70% 6×2 Good Morning 4×5 -choose weight- Weighted Dips 4×8 -choose weight- GHD Situps 4×10 -choose weight- “Service to others is the rent you pay for your room here on earth.“

CrossFit For load: Front Squat 5-5-5-5-5 (add 10lbs/5lbs) 10 rounds for time: 1 DBall Over the Shoulder 150/80 2 Wall Walks 3 Strict Pull-up 4 Burpee Broad Jumps 6’/4′ _______________ CrossFit Competitor Back Squat 75% 2×3 85% 3×2 “Odd Lactic Ladders” 7 rounds for total calories: :10 Row :50 Rest :30 Row :30 Rest :50

CrossFit For load: Hang Power Clean 5-5-5-5-5 (add 10lbs/5lbs) 3 rounds for total time: 7:00 to complete 500m Row 10 Handstand Push-ups 20 Kelltlebell Swings 53/35 10 Toes to Bar (rest with remaining time) _______________ CrossFit Competitor 0:00-7:00 21-15-9 Calories on the Assault Bike Pull-ups 7:00-14:00 15-12-9 Wall Ball Shot 30/20 Toes to Bar 14:00-21:00

CrossFit For load: Bench Press 8-8-8-8-8 (add 10lbs/5lbs) “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats ______________ CrossFit Competitor 3 attempts to establish: 5RM Power Snatch (Start every 3:00) For time: 30 GHD Sit-ups 30 Pistols (alt legs) 30 Toes to Bar 2 rounds for time: 500m Row 50 Double unders 400m Run

CrossFit Competitor (7:00a-9:00a) In Teams of 3 6:00 to establish max load: 1 Clean + 1 Front Squat +1 Jerk ~then~ For max distance: Hand Walk (one attempt) With a Partner 8:00 AMRAP 50 Chest to Bar Pull-ups 30 Ring Muscle-ups 10 Legless Rope Climbs (divide work anyhow) ~then~ For time: 300′ Hand Walk (alternating