2015

CrossFit Rest ______________ CrossFit Competitor Rest ______________ Weightlifting Pause Snatch 70% 2×2 75% 3×2 Clean High Pull 80% 5×3 Pause Squat 70% 4×3 Lateral Raise 4×10 -choose weight- Barbell Rows 4×10 -choose weight- “Freeing yourself was one thing; claiming ownership of that freed self was another.“ ~Toni Morrison

CrossFit For load: Push Press 3-2-2-1-1-1 (add 10lbs/5lbs each set) 10 rounds for reps + calories: 1:00 Row for calories :15 Rest :30 Sit-ups :15 Rest ___________________ CrossFit Competitor Snatch 70% 2.1.2 75% 1.2.1 80% 2.1.2 Back Squat 70% 2×3 80% 3×2 AMRAP 3:00 30′ Handwalk (alternate with a partner) “J.T.” For time: 21-15-9 Handstand

CrossFit For load: Deadlift 3-2-2-1-1-1 (add 20lbs/10lbs each set) For time: 400m Run 21 Pull-ups 21 Overhead Squats 95/65 15 Pull-ups 15 Overhead Squats 9 Pull-ups 9 Overhead Squats 400m Run ___________________ CrossFit Competitor Hang Power Clean 65% 2×3 75% 3×2 based on Power Clean 1RM For time: 3-5-3-7-3-5-3 Bar Muscle-up (alternate with a partner)

CrossFit For load: Power Clean 3-2-2-1-1-1 (add 10lbs/5lbs each set) For time: 10-9-8-7-6-5-4-3-2-1 Pull-ups (alternate sets with a partner) “Fight Gone Bad” 3 rounds for total reps + calories: 1:00 Wall-ball 20/14 1:00 Sumo deadlift high-pull 75/55 1:00 Box Jump 20 1:00 Push-press 75/55 1:00 Row for Calories 1:00 Rest __________________ CrossFit Competitor Clean 70%

CrossFit Competitors “SAS” For time: Run 1 mile 24 Snatch 185/125 20 Clean & Jerk 225/155 15 Ring Muscle-ups ___________________ Weightlifting Snatch 75% 4×3 Clean + Jerk 75% 2+2, 2+2, 2+2, 2+2 Squat 70% 4×5 Bench 5×5 -choose weight- GHD Situps 4×10 -choose weight- We do this workout in memory of our friend and fierce

CrossFit For load: Front Squat 3-3-2-2-2 (add 10lbs/5lbs each set) “Tabata something else” Pull-up Push-up Sit-up Air Squat (complete the Tabata Protocol for each exercise.) (score is total of lowest scores on each exercise.) ___________________ CrossFit Competitor Back Squat 70% 2.1.2 75% 1.2.1 80% 2.1.2 For total reps: Every 1:00 fo 10:00 Odd min: 2

CrossFit Rest _________________ CrossFit Competitor Rest _________________ Weightlifting Muscle Snatch + Drop Snatch 2+1, 2+1, 2+1, 2+1 -choose weight- Clean High Pull 75% 5×3 Pause Squat 70% 4×3 Lateral Raise 4×10 -choose weight- Barbell Rows 4×10 -choose weight- “Good character is not formed in a week or a month. It is created little by little,

CrossFit For load: Deadlift 5-5-3-3-3 (add 20lbs/10lbs each set) 3 rounds for time: 50 Calorie Row 100 Double unders 50 Steps Walking Lunge _________________ CrossFit Competitor Snatch 70% 1.2.1 75% 2.1.2 80% 1.2.1 For total reps: Every 1:00 fo 10:00 Odd min: 3 Front Squats at 70% Even min: Strict Handstand Push-ups (choose reps prior

CrossFit For load: Push Press 3-3-2-2-2 (add 10lbs/5lbs each set) 7 rounds for time: 7 Thrusters 75/55 7 Pull-ups ___________________ CrossFit Competitor Power Clean 70% 2×3 80% 3×2 8 rounds for time: 500m Row (rest 1:00) PNF Stretch ____________________ Weightlifting Jerk Balance Warmup Rack Jerk 80% 5×2 Clean Pull (deficit) 90% 4×3 Snatch Grip Push

CrossFit For load: Power Clean 3-3-2-2-2 (add 10lbs/5lbs each set) 4 rounds for time: 500m Row (rest 2:00) _____________________ CrossFit Competitor Clean 70% 1×3 75% 2×2 80% 3×1 For total reps: Every 1:00 fo 10:00 Odd min: 2 Power Snatches at 70% Even min: Bar Muscle-ups AMRAP 15:00 70 Double unders 50 Wall Ball Shots