January 2016

CrossFit For load: Every 1:00 for 10:00 1 Push Press (make consistent increases)   10 rounds for reps + calories: 1:00 Row for Calories :15 Rest :30 Sit-ups :15 Rest _________________   Competitor 1&2 Close Bench Press Work to a 1RM ~superset~ Chin-up Work to a 1RM   3 rounds for time: 45′ Hand Walk […]

CrossFit “Power Drill” 5 Rounds: 5 Handstand Push-ups 10 Power Cleans 135/95 15 Burpees 20 Kettlebell Swings 53/35 25 Wallball Shots 20/14 (rest 3:00) _________________   Competitor 1&2 Hang Clean (AK) + Power Clean + Hang Clean (AK) Work to a heavy set of 1+1+1 90% of heavy set: Max Reps Hang Power Clean (AK)

Martin Luther King Jr Day Hours: 9:00a-12:00p Open Gym 4:00p-6:00p Open Gym ________________ CrossFit For load: Every 1:00 for 10:00 1 Front Squat (make consistent increases)   For time: 1000m Run 50 Pull-ups 1000m Row _______________   Competitor 1&2 For load: Every 1:00 for 10:00 1 Power Snatch + 1 Snatch (add 10lbs/5lbs each set)

CrossFit Hang Power Clean Work to a heavy set of 2 90% of heavy set: 5×1   For time in teams of 4: 400m Farmers Walk (carry a pair of 70 & 53 kettlebells) 100 Russian Swings (one person works at a time.) 200m Carry in Rack Position (carry a pair of 70 & 53

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting Slow Pull Snatch 4×2 -choose weight- Push Press Work up to heavy Single – then – 3×3 @ 85% of heavy Single Pause Front Squat 70% 4×3 Barbell Rows 4×8 -choose weight- “Be at war with your vices, at peace with your neighbors, and let every new

CrossFit Push Press Work to a heavy set of 2 90% of heavy set: 5×1   For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-ups Toes to Bar (alternate rounds with a partner)   For time: 5 Rope Climbs 50 Wall Ball Shots 20/14 500m Row __________________   Competitor 1 Front SquatJerk Work to a heavy set of 1

CrossFit “Black & Blue” 5 rounds for time: 10 Power Cleans 135/95 10 Bar Facing Burpees _______________   Competitor 1 1 Power Clean + 1 Hang Power Clean (AK) +1 Power Clean (t&g) Work to a heavy set of 1+1+1 90% of heavy set: 5(1+1+1)   3 rounds for time: 9 Power Snatches 95/65 15

CrossFit Front Squat Work to a heavy set of 2 90% of heavy set: 5×1   “Helen All at Once” For time: 1200m Run 63 Kettlebell Swings 36 Pull-ups __________________   Competitor 1 1 Slow Snatch Pull (:05) + 1 Snatch Work to a heavy set of 1+1 90% of heavy set: 5×1 Snatch (slow

CrossFit Hang Power Clean (BK) Work to a heavy set of 3 90% of heavy set: 3×2   2 rounds for time: 500m Shuttle Run (50m out/50m back) 12 Over the Box Jumps 24/20 9 Pull-ups 6 Shoulder to Overhead 135/95 300m Shuttle Run 12 Over the Box Jumps 9 Pull-ups 6 Shoulder to Overhead

CrossFit Rest ________________ Competitor 1&2 Optional Track Workout ________________ Weightlifting Slow Pull Snatch 4×2 -choose weight- Push Press Work up to heavy Single – then – 3×3 @ 85% of heavy Single Pause Front Squat 70% 4×3 Barbell Rows 4×8 -choose weight-   “Winners embrace hard work. They love the discipline of it, the trade-off