January 2016

CrossFit Power Clean + Push Press Work to a heavy set of 2+1 85% of heavy set: 3(2+1)   3 rounds for time: 300m Burden Shuttle Run 25lbs Plate 10 Handstand Push-ups 200m Burden Shuttle Run 20 Ring Dips 100m Burden Shuttle Run 30 Hand Release Push-ups ___________________   Competitor 1 Snatch Work to a […]

8:00a Open Gym 10:00a Powerlifting 10:30a Kettlebell 11:00a-12:30p Weightlifting 1:00p Coaching Flexible Dieting ___________________ Weightlifting Snatch 85% 2×1 90% 1×1 95% 1×1 Clean + Jerk 85% 2x (1+1) 90% 1x (1+1) 95% 1x (1+1) Back Squat 4×2 -choose weight- GHD Situps 4×15 -unweighted-  

CrossFit Clean + Front Squat Work to a heavy set of 2+2 85% of heavy set: 3(2+2)   For time: 150 Double unders   10 rounds for time: 5 Ring Dips 7 Pull-ups 9 Kettlebell Swings 70/44 _________________   Competitor 1 Snatch Work to a heavy set of 1 85% of heavy set: 5×1  

CrossFit Rest ____________ Competitor 1&2 Rest ____________ Weightlifting Block Power Snatch 80% 4×2   Block Power Clean 80% 4×2   Pause Front Squat 70% 4×3   Barbell Rows 4×8 -choose weight- “Sometimes when you innovate, you make mistakes. It is best to admit them quickly, and get on with improving your other innovations.” ~Steve Jobs

CrossFit Snatch Push Press + Overhead Squat Work to a heavy set of 2+2 85% of heavy set: 3(2+2)   AMRAP 10:00 10 Deadlifts 135/95 10 Box Jumps 24/20 10 Toes to Bar ___________________   Competitor 1 Clean Work to a heavy set of 3 (T&G) 90% of heavy set: 2×2 (T&G) 80% of heavy

CrossFit Skill Hand Walking   3 rounds for total reps: Ring Muscle-ups (rest 1:00 between sets)   “Marco” 3 rounds for time: 21 Pull-ups 15 HSPU 9 Thrusters 135/95 _______________   Competitor 1 Power Clean + Push Press Work to a heavy set of 2+2 95% of heavy set: 1+1 every :30 (score is total

CrossFit Power Clean + Push Press Work to a heavy set of 2+2 85% of heavy set: 3(2+2)   For time with a partner: 100m Burden Shuttle Run 20/14 300m Shuttle Run 100m Burden Shuttle Run 20/14 500m Shuttle Run 100m Burden Shuttle Run 20/14 300m Shuttle Run 100m Burden Shuttle Run 20/14 (alternate with

Team Training 3 rounds for time: 7 DBall Over the Shoulder 30′ Hand Walk 7 Ring Muscle-ups   5:00 AMRAP (Men) 30 Power Cleans 165lbs 15 Rope Climbs   5:00 AMRAP (Women) 60 Pistols 20 Strict HSPU   (Rest 1:00) (Pick up where the other group left off) 4:00 AMRAP (Men) 60 Pistols 20 Strict

CrossFit For load: Every 1:00 for 10:00 1 Hang Power Clean (make consistent increases)   For time: 50 Sit-ups 25 Deadlifts 275/185 50 Sit-ups 25 Deadlifts 275/185 50 Sit-ups __________________ Competitor 1 Back Squat Work to a heavy set of 3 90% of heavy set: 1 rep every :10 (score is number of reps before

CrossFit Rest __________ Competitor 1&2 Rest __________ Weightlifting Slow Pull Snatch 4×2 -choose weight- Push Press + Jerk 80% 4x (1+2) Pause Front Squat 70% 4×3 Barbell Rows 4×8 -choose weight- “In my walks, every man I meet is my superior in some way, and in that I learn from him.” ~Ralph Waldo Emerson