2015

CrossFit For load: Weighted Push-up 5-4-3-2-1 (add 20/10lbs each set) 2 rounds for time: 5 Rope Climbs 800m Run 15 Clean & Jerk 135/95 _________________ CrossFit Competitor Snatch 70% 2×3 80% 3×2 Back Squat 70% 1×3 75% 2×2 80% 3×1 For load: Every 1:00 for 10:00 1 Weighted Bar Dip (add 15lbs/10lbs each set) AMRAP […]

CrossFit Rest ________________ CrossFit Competitor Rest ________________ Weightlifting * Rest for competitors * Snatch 80% 1×1 85% 2×1 90% 1×1 95% 1×1 PR Clean + Jerk 80% 1+1, 1+1 85% 1+1 90% 1+1 95% 1+1 PR “It is the greatest shot of adrenaline to be doing what you have wanted to do so badly. You

CrossFit For time: 20 Pass Throughs 30 Walking Lunge (each foot) 20 Ring Push-ups 30 Pull-ups 20 Burpees 30 Wall Ball Shots 20/14 20 Toes to Bar 30 Kettlebell High Pulls 70/44 20 Push-ups 30 Air Squats 20 Ball Slams 20/14 ___________________ CrossFit Competitor Front Squat 70% 1×3 75% 2×2 80% 3×1 For time: 400m

CrossFit For load: Power Clean 5-5-3-3-3 (add 10lbs/5lbs each set) For load: Push Press 5-5-3-3-3 (add 10lbs/5lbs each set) For load: Front Squat 5-5-3-3-3 (add 10lbs/5lbs each set) AMRAP 2:00 Sit-ups _________________ CrossFit Competitor Jerk 70% 1×3 75% 2×2 80% 3×1 For reps: Every 1:00 for 14:00 Odd min: Strict Handstand Push-up Even min: Kettelbell

CrossFit For load: Weighted Push-ups 3-3-2-2-2 (add 10lbs/5lbs each set) AMRAP 9:00 7 Box Jumps 24/20 7 Burpees 7 Kettbell Swings 53/35 _____________________ CrossFit Competitor Snatch 70% 1×3 75% 2×2 80% 3×1 3 rounds for total reps: CTB Pull-ups (rest 1:00) For reps: Every 1:00 for 14:00 Odd min: Ring Muscle-up Even min: Power Clean

CrossFit Competitor 7:30a Team Training __________________ Weightlifting Snatch 80% 1×2 85% 2×1 90% 1×1 95% 1×1 Clean + Jerk 80% 1+2 85% 1+1, 1+1 90% 1+1 95% 1+1 Back Squat 90% 3×2 Snatch Grip Push Press 4×5 -choose weight- Barbell Situps 4×5 -choose weight- “People don’t notice whether it’s winter or summer when they’re happy.“

CrossFit For load: Deadlift 3-2-2-1-1-1 (add 20lbs/10lbs each set) For time: 400m Run 25 Pull-ups 50 Push-ups 75 Squats 400m Run 75 Squats 50 Push-ups 25 Pull-ups 400m Run ___________________ CrossFit Competitor Power Clean + Push Press 70% 2+2 75% 2+2 80% 1+1, 1+1, 1+1 For time: 800m Run ~then~ 2:00 to establish: 2RM Shoulder

CrossFit Rest ________________ CrossFit Competitor Rest ________________ Weightlifting Snatch High Pull + Snatch 75% 1+2, 1+2, 1+2, 1+2 Clean High Pull + Hang Clean 75% 1+2, 1+2 80% 1+1, 1+1 Pause Squat 70% 5×2 Barbell Rows 4×8 -choose weight- Russian Curls 4×3 “There are only two mistakes one can make along the road to truth; not

CrossFit 5 rounds for load: 2 Power Clean + 2 Push Press (add 10lbs/5lbs each set) “Annie” For time: 50-40-30-20-10 Double Unders Sit-ups ________________________ CrossFit Competitor For load: Weighted Bar Dips 5-5-3-3-3 (add 10lbs/5lbs) AMRAP 3:00 Strict Handstand Push-ups (alternate every rep with a partner) “Helen” 3 rounds for time: 400m Run 21 Kettelbell Swings

CrossFit For load: Weighted Push-up 5-5-3-3-3 (add 10lbs/5lbs each set) With a partner for time: 30 DBall Over the Shoulder 150/80 60 Pull-ups 90 Russian Kettbell Swings 70/44 120 Ball Slams 20/14 ____________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs each set) With a partner for time: 50 Chest to