April 2016

CrossFit 3 rounds for cumulative time: L-Sit Hold Handstand Hold Plank Hold (rest 2:00 between rounds)   For time: 150m Row Rest 1:30 150m Row Rest 1:15 150m Row Rest 1:00 150m Row Rest :45 150m Row Rest :30 150m Row Rest :15 150m Row  _______________   Competitor 1 Push Press 75% 1×3 80% 2×2 […]

CrossFit 5 rounds for total reps: Thrusters at .66 bwt/.5 bwt Pull-ups (rest 3:00 between rounds) ______________   Competitor 1 Snatch 70% 2×3 80% 3×2 85% 1×1   Back Squat 75% 5×5   For load: Weighted Pull-ups 2-2-2-2-2 (make consistent increases)   For time: 30-20-10 Dumbbell Snatches (alt arms) 60/40 Pull-ups ______________   Competitor 2

7:00a Sprints 8:00a-2:00p Open Gym 8:00a Competitor Training 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting _______________ Weightlifting Snatch 80% 2×2 85% 3×2   Clean + Jerk 80% 2(2+2) 85% 1+2, 2+1, 1+1   Back Squat 4×4 -choose weight- “The greatest deception men suffer is from their own opinions.” ~Leonardo da Vinci

CrossFit For load: Bench Press 5-5-3-3-3 (make consistent increases)   4 rounds for time: 300m Row 15 Wall Ball Shots 20/14 15 Power cleans 95/65 ________________   Competitor 1 Power Snatch 70% 1×3 75% 2×2 80% 3×1   Bench Press 75% 5×5   Back Squat 75% 5×5   For total reps: Every 1:00 for 10:00

CrossFit Rest _____________   Competitor 1&2 Rest or Track _____________   Weightlifting Block Snatch 75% 4×2   Block Clean 75% 4×2   Pause Squat 65% 3×3   Barbell Rows 4×8 -choose weight- “In matters of style, swim with the current; in matters of principle, stand like a rock.” ~Thomas Jefferson

CrossFit AMRAP 3:00 Rope Climb (alternate reps with a partner)   For load: Push Press 5-5-5-5-5 (make consistent increases)   8 rounds for time: 50m Sprint (3 person relay) _________________   Competitor 1 Clean 70% 1×3 75% 2×2 80% 3×1   Snatch Pull 100% 4×4   For load: Reverse Lunge 4-4-4-4 (make consistent increases)  

CrossFit 3 attempts for cumulative time: L-Sit (rest 1:00 between attempts)   4 rounds for reps: (tabata style scoring) :20 DBall Over the Shoulder 150/80 :10 Rest :20 Push-ups :10 Rest :20 Assault Bike for Calories :10 Rest :20 Ball Slams 20/14 :10 Rest ________________   Competitor 1 Push Press 75% 2×3 80% 3×2  

CrossFit “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters 95/65 800m Run 21 Thrusters 400m Run 50 Pull-ups _______________   Competitor 1 Snatch 70% 1×3 75% 2×2 80% 3×1   Back Squat 70% 5×5   For load: Weighted Pull-ups 3-3-3-3-3 (make consistent increases)   For time: 10-9-8-7-6-5-4-3-2-1 Wall Ball Shots 20/14 Toes to Bar

7:00a Sprints 8:00a-2:00p Open Gym 8:00a Competitor Training 8:30a Kettlebell (Kiwanis Park) 10:30a Powerlifting 12:00p Weightlifting “The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way.” ~Robert Kiyosaki

CrossFit Skill Hand Walking   For load: Bench Press 5-5-5-5-5 (make consisten increases)   For time: 250m Row Rest 1:30 250m Row Rest 1:15 250m Row Rest 1:00 250m Row Rest :45 250m Row Rest :30 250m Row Rest :15 250m Row _________________   Competitor 1 Power Snatch 70% 2×3 75% 3×2   Bench Press