February 2016

CrossFit / Competitor 1&2 Open Workout 16.2 ______________ Weightlifting Rest “The best advice I’ve received is to be yourself. The best artists do that.” ~Frank Gehry

CrossFit Rest _____________   Competitor 1&2 Rest _____________   Weightlifting Muscle Snatch 4×2 -choose weight-   Push Press 80% 4×3   Pause Squat 65% 4×3   Barbell Rows 4×8 -choose weight- “Love is the magician that pulls man out of his own hat.” ~Ben Hecht

CrossFit Clean + Jerk Work to a heavy set of 2+1 85% of heavy set: 3(1+1)   For time: 700m Shuttle Run 21 Power Clean & Jerks 75/55 500m Shuttle Run 15 Power Snatches 75/55 300m Shuttle Run 9 Thrusters 75/55 _________________   Competitor 1&2 Clean from blocks Work to a heavy set of 2

CrossFit Skill Hand Walking   AMRAP 3:00 Bar Muscle-ups (alternate sets with a partner)   5 rounds for time: 20 Calorie Row 15 Wall Ball Shots 20/14 20 Double unders 5 Power Clean 155/105 __________________   Competitor 1&2 For load: Every 1:00 for 10:00 Power Clean & Jerk (add 10lbs/5lbs each set)   15 rounds

  CrossFit Power Snatch Work to a heavy set of 2 80% of heavy set: 4×2   “The Dark Horse Special” For time: 30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 60 Sit-ups 70 Burpees ________________   Competitor 1&2 Slow Snatch Pull + Snatch (:05 to hip) Work to a heavy set of 1+1 85%

8:00a Competitor Training 8:00a Open Gym 8:00a Sprints 9:00a Open Gym 10:00a Powerlifting 10:30a Kettlebell 11:00a Weightlifting 1:00p-5:00p Powerlifting Clinic “The Strategy of Winning” *GYM IS CLOSED FOR CLINIC ______________ Weightlifting Snatch 2 Waves of: – 80% 1×1 – 85% 1×1 – 90% 1×1 Clean + Jerk 2 Waves of: – 80% 1+1 – 85%

CrossFit/Competitor 1&2 16.1 AMRAP 20:00 25′ Overhead Lunge 95/65 8 Bar Facing Burpees 25′ Overhead Lunge 95/65 8 Chest to Bar Pull-ups __________________ Weightlifting Rest “In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do

CrossFit Rest __________   Competitor 1&2 Rest __________   Weightlifting Block Snatch 80% 4×2   Block Clean 80% 4×2   Pause Squat 65% 4×3   Barbell Rows 4×8 -choose weight- “If you want to know what a man’s like, take a good look at how he treats his inferiors, not his equals.” ~J.K. Rowling  

CrossFit Skill Hand Walking   For time: 250m Row 1000m Run 25 Toes to Bar 100 Double unders 25 Toes to Bar 1000m Run 250m Row _______________   Competitor 1&2 For load: Every 1:00 for 10:00 1 Power Clean + 1 Thruster (add 10lbs/5lbs each set)   4 rounds for time: 15 Calories on The

CrossFit Power Snatch Work to a heavy set of 3 80% of heavy set 3×3   “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats __________________   Competitor 1&2 Snatch Work to a heavy set of 2 85% of heavy set: 5×1 (:30 rest between sets)   Back Squat Work to a heavy set