February 2016

CrossFit For load: Every 1:00 for 10:00 1 Clean (add 10lbs/5lbs each set)   AMRAP 7:00 7 Handstand Push-ups 14 Kettlebell Swings 53/35 7 Box Jumps 24/20   (rest 2:00)   AMRAP 7:00 14 Toes to Bar 21 Double unders 14 Wall Ball Shots 20/14   (rest 1:00)   AMRAP 3:30 Ring Muscle-ups __________________   […]

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- “Nothing so conclusively proves a man’s ability to lead others as what he does from day to day to lead himself.” ~Thomas J. Watson

CrossFit For load: Every 1:00 for 10:00 1 Overhead Squat (add 10lbs/5lbs each set)   For total reps + calories: 1:00 Pull-ups 1:00 Rowing 1:00 Pull-ups 2:00 Rowing 1:00 Pull-ups 3:00 Rowing 1:00 Double unders _______________   Competitor 1&2 Clean + Front Squat + Jerk Work to a heavy set of: 1+1+1 85% of heavy

CrossFit For total reps: Every 1:00 for 10:00 Odd min: 1 Strict HSPU + HSPU’s Even min: 1 Ring Muscle-up + Ring Dips (choose reps prior to start. unbroken)   “Sisson” AMRAP 20:00 1 Rope Climb 5 Burpees 200m Run ____________________   Competitor 1&2 For load: Every 1:00 for 5:00 2 Power Cleans from blocks

CrossFit For load: Every 1:00 for 10:00 1 Power Clean + 1 Push Press (add 10lbs/5lbs each set)   AMRAP 10:00 5 Shoulder to Overhead 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20 _________________   Competitor 1&2 For load: Every 1:00 for 10:00 3 Position Hang Power Snatch (Hip/AK/BK) (add 10lbs/5lbs each set)   For

Competitor 1&2 With a partner 5:00 to complete: 1000m Shuttle Run ~then~ 10:00 to complete: 7 Rope Climbs 14 Ring MU 21 Bar MU 14 Ring Mu 7 Rope Climb ~then~ 5:00 to establish: 1RM Shoulder to Overhead   15:00 rest   With a partner 5:00 to complete: 400m Sled Push 180/135 ~then~ 10:00 to

CrossFit Power Clean + Clean Work to a heavy set of 1+1 85% of heavy set: 3(1+1)   “Rambo” 5 rounds for time: 50 Double Unders 20 Pull-ups _________________   Competitor 1&2 Pause Snatch (:02 BK) Work to a heavy set of 1 85% of heavy set: 5×1 (no pause)   Back Squat Work to

CrossFit Rest ______________ Competitor 1&2 Rest ______________ Weightlifting Block Snatch 80% 4×2 Block Clean 80% 4×2 Pause Front Squat 70% 4×3 Barbell Rows 4×8 -choose weight- “The measure of choosing well, is, whether a man likes and finds good in what he has chosen.” ~Charles Lamb

CrossFit Snatch Push Press + Overhead Squat Work to a heavy set of 1+1 85% of Heavy set: 3(1+1)   For time: 50 Wall Ball Shots 20/1 50 Pull-ups 50 Burpees 25 Wall Ball Shots 25 Pull-ups 25 Burpees __________________   Competitor 1 Clean from blocks (BK) + Front Squat Work to a heavy set

CrossFit AMRAP 3:00 30′ Hand Walk (alternate every with a partner every attempt)   5 rounds for total reps: Ring Muscle-ups (rest :30 between rounds)   For time: 750m Row 50 Double unders 30 Deadlifts 275/185   __________________   Competitor 1 Power Clean + Thruster Work to a heavy set of 1+1 85% of heavy