March 2016

CrossFit Power Snatch + Snatch Work to a heavy set of: 1+1 85% of heavy set: 3(1+1)   AMRAP 12:00 1 Rope Climb 100m Shuttle Run 1 DBall Over the Shoulder 150/80 ______________   Competitor 1&2 For load: Every 1:00 for 18:00 Min 1-6: Power Snatch Min 7-12: Snatch Min 13-18: Overhead Squat (reps: 3-2-2-1-1-1) […]

8:00a Competitor 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting *Open Gym from 8:00a-2:00p _________________ Weightlifting Snatch 85% 1×1 90% 1×1 95% 1×1 -PR- Clean + Jerk 85% 1+1 90% 1+1 95% 1+1 -PR- Back Squat 3×2 -choose weight- “The sport I love has taken me around the world and shown me many things.” ~Bonnie Blair

CrossFit Open 16.4 AMRAP 13:00 55 Deadlifts 225/155 55 Wall Ball Shots 20/14 55 Calorie Row 55 Handstand Push-ups ______________ Weightlifting Rest “I am a member of a team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.” ~Mia Hamm

CrossFit Rest _____________ Competitor 1&2 Rest _____________ Weightlifting Block Snatch 70% 5×2 Block Clean 70% 5×2 Pause Squat 65% 4×3 Barbell Rows 4×8 -choose weight- “It’s the little details that are vital. Little things make big things happen.” ~John Wooden

CrossFit For load: Every 1:00 for 10:00 1 Cluster (add 10lbs/5lbs each set)   3 rounds for time: 800m Run (rest 2:00) ___________________   Competitor 1&2 At 5k pace: 1 Rope Climb 1k Run 1 Rope Climb 1k Row 1 Rope Climb 1k Run 1 Rope Climb   PNF Stretch ____________________   Weightlifting Clean +

CrossFit Skill Bar Muscle-ups   For total reps: Every 1:00 for 10:00 Odd min: Handstand Push-ups Even min: Strict Pull-ups   “Annie” For time: 50-40-30-20-10 Double unders Sit-ups ________________   Competitor 1&2 Pause Power Snatch (:02 BK) Work to a heavy set of 1 85% of heavy set: 5×1 (no pause)   “Nasty Girls” 3

CrossFit Power Snatch + Overhead Squat Work to a heavy set of 1+1 80% of heavy set: 3(1+1)   For time: 18-15-12-9-6-3 Wall Ball Shots 20/14 Sumo Deadlift High Pull Box Jump 24/20 _______________   Competitor 1&2 Slow Clean Pull (:05 to hip) + Clean Work to a heavy set of 1+1 85% of heavy

7:00a Sprint (Corona del Sol) 8:00a Competitor 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting ______________ Weightlifting Snatch 80% 1×1 85% 2×1 90% 1×1 95% 1×1 C+J 80% 1x (1+1) 85% 2x (1+1) 90% 1x (1+1) 95% 1x (1+1) Back Squat 4×3 -choose weight- “One thing is certain in business. You and everyone around you will make

CrossFit / Competitor 1&2 AMRAP 7:00 10 Power Snatches 75/55 3 Bar Muscle-ups ____________ Weightlifting Rest “Men are like steel. When they lose their temper, they lose their worth.” ~Chuck Norris    

8:30a Yoga ________ CrossFit Rest ________ Competitor 1&2 Rest ________ Weightlifting Muscle Snatch 4×2 -choose weight- Block Clean (above knee) 80% 4×2 Pause Squat 65% 4×3 Barbell Rows 4×8 -choose weight- “You can’t expect to hit the jackpot if you don’t put a few nickels in the machine.” ~Flip Wilson