February 2016

CrossFit Power Clean + Push Press Work to a heavy set of 1+1 85% of heavy set: 3(1+1)   “Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run ________________   Competitor 1 3 Position Snatch (AK/BK/Ground) Work to a heavy set of 1+1+1 85% of heavy set: 3(1+1+1)   […]

CrossFit Power Clean + Clean + Front Squat Work to a heavy set of 1+1+1 85% of heavy set: 3(1+1+1)   For time: 40 Pull-ups 800m Run 40 Bench Press 155/105 800m Run 40 Pull-ups _________________   Competitor 1&2 Snatch + Overhead Squat Work to a heavy set of 1+1 85% of heavy set: 5(1+1)

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting Clean 80% 2×1 85% 3×1 Clean Pull 4×3 -choose weight- Front Squat 85% 4×2 AMRAP 1:30 Abmat Situps Face Pulls 4×10 -choose weight- “Fame is a vapor, popularity an accident, and riches take wings. Only one thing endures and that is character.” ~Horace Greeley

CrossFit Snatch Push Press + Overhead Squat Work to a heavy set of 2+1 85% of heavy set: 3(2+1)   For time: 21-15-9 Deadlift 225/155 Box Jumps 24/20 ___________________   Competitor 1 Clean from blocks (BK) Work to a heavy set of 2 90% of heavy set 5×1 (follow each set with 1 rope climb)

CrossFit Skill Hand Walking   4 rounds for total reps: Ring Muscle-ups (rest :45 between sets)   For time: 30-20-10 Wall Ball Shots 20/14 Burpees to a plate ~then~ AMRAP 3:00 CTB Pull-ups _________________   Competitor 1 Power Clean + Push Press Work to a heavy set of 1+1 85% of heavy set: 5(1+1)