2015

CrossFit Competitor Team Training ______________ Weightlifting Snatch 80% 2×3 85% 3×2 Clean & Jerk 80% 2+2, 2+2 85% 2+1, 1+2, 2+1 Back Squat 85% 4×4 Bench 5×5 -choose weight- GHD Situps 4×10 -choose weight-  “Many activities and team play participation will give you a training that will prove invaluable later on in life.“ ~Walter Annenberg

15.3 AMRAP 14:00 7 Ring Muscle-ups 50 Wall Ball Shots 20/14 100 Double unders ______________ Weightlifting Rest “Great things are not accomplished by those who yield to trends and fads and popular opinion.“ ~Jack Kerouac

CrossFit Rest _____________ CrossFit Competitor Rest _____________ Weightlifting Pause Snatch 70% 1×2 75% 1×2 80% 1×1 70% 2×2 Snatch High Pull 95% 4×3 1.5 Squat 70% 4×3 Snatch Grip Push Press 4×4 -choose weight- Barbell Rows 4×8 -choose weight- “In motivating people, you’ve got to engage their minds and their hearts. I motivate people, I

CrossFit 5 rounds for load: 2 Power Cleans + 1 Clean (add 10lbs/5lbs each set) “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups ____________________ CrossFit Competitor For time: 100m Row 200m Row 300m Row 400m Row 500m Row 400m Row 300m Row 200m Row 100m Row (alternate with a partner) PNF Stretch _____________________

CrossFit For load: Bench Press 8-5-5-3-3-3 (add 10lbs/5lbs) For time: 21-15-9 Kettlebell Swings 53/35 Box Jumps 24/20 Burpees ____________________ CrossFit Competitor Power Clean + Push Press 70% 2+2, 2+2 75% 2+2 80% 2+1, 1+2, 1+1 For total reps: Every 1:00 for 16:00 2 Strict HSPU + Kipping HSPU’s 3 DBall Over the Shoulder 150/80 (choose

CrossFit 3 rounds for time: 400m Run 2 Rope Climbs 6 DBall Over the Shoulder 150/80 12 Handstand Push-ups __________________ CrossFit Competitor Snatch 70% 1.2.1 75% 2.1.2 80% 1.2.1 Back Squat 80% 4×3 7 rounds for time: 3 Ring Muscle-ups 7 Box Jumps 24/20 9 Wall Ball Shots 30/20 5:00 for total calories: :15 Assault

CrossFit Competitor Team Training ________________ Weightlifting Snatch 80% 1×1 85% 1×1 90% 1×1 80% 1×1 C&J 75% 1+2 80% 1+1 85% 1+1 80% 1+1 Back Squat 4-4-4-4 Bench 5×5 -choose weight- GHD Situps 4×10 -choose weight-  “It’s not the size of the dog in the fight, it’s the size of the fight in the dog.“

15.2 00:00-03:00 2 rounds 10 Overhead Squat 95/65 10 CTB Pull-ups 03:00-6:00 2 rounds 12 Overhead Squat 95/65 12 CTB Pull-ups 06:00-09:00 2 rounds 14 Overhead Squat 95/65 14 CTB Pull-ups (continue in this format) “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he

CrossFit Rest _______________ CrossFit Competitor Rest _______________ Weightlifting Pause Snatch 70% 1×2 75% 1×2 80% 1×1 70% 2×2 Snatch High Pull 90% 4×3 1.5 Squat 70% 4×3 Lateral Raise 4×10 -choose weight- Barbell Rows 4×8 -choose weight- “Our greatest glory is not in never falling, but in rising every time we fall.“ ~Confucius

CrossFit 5 rounds for total reps: Strict Pull-ups (rest 1:00) 2 rounds for time: 30 Kettlbell Swings 53/35 20 Toes Through Rings 30 Steps Walking Lunge 20 Pass Throughs 30 Wall Ball Shots 20/14 20 Sit-ups _____________________ CrossFit Competitor Hang Snatch 65% 2×2 70% 1×1 75% 3×1 3 rounds for time: 300m Row (rest 1:00)