CrossFit For load: Thruster 5-5-3-3-3 (make consistent increases) For time: 100 Sit-ups 25 Double unders 75 Kettlebell Swings 53/35 50 Double unders 50 Wall Ball Shots 20/14 75 Double unders 25 Box Jumps 24/20 100 Double unders ______________ Competitor 1 Clean from blocks (BK) 70% 2×3 75% 3×2 Snatch Pull 90% 2×3 […]
CrossFit For load: Power Clean 5-5-3-3-3 (make consistent increases) For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-ups Toes to Bar (alternate rounds with a partner) For time: 500m Row _______________ Competitor 1 Push Press 60% 1×5 65% 1×5 70% 1×5 75% 1×5 Power Clean 70% 2×3 75% 3×2 Bench Press 60% 1×8 70%
9:00a-12:00a Memorial Day Hours CrossFit “Murph” For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 100 Mile Run _________________ Competitor 1 Snatch Push Press + Overhead Squat 3(6+1) -choose weight- Snatch 70% 2×3 75% 3×2 Back Squat 60% 1×8 70% 1×8 75% 1×5 80% 1×3 7 rounds
7:00a Sprints 8:00a CrossFit Competitors 8:00a Weightlifting Competitors 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting _______________ Weightlifting 3-Position Snatch Work up to a heavy set of 1+1+1 (Positions – Hip, Knee, Floor) 3-position Clean Work up to a heavy set of 1+1+1 (Positions – Hip, Knee, Floor) Back Squat 80% 2×4 85% 1×4+
CrossFit For load: Start a new set every 2:00 Back Squat 5-4-3-2-1 (make consistent increases) For time: 30 Kettlebell Swings 53/35 20 Toes to Bar 30 Wall Ball Shots 20/14 20 Ring Dips 30 Steps Walking Lunge (each leg) 20 Parallette Pass Throughs 30 Burpees ______________ Competitor 1 Power Snatch 70% 1×3 80%
CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting Push Press + Power Jerk + Split Jerk 80% 4(2+1+1) Pause Snatch Pull 80% 4×3 Back Squat 70% 4×2 “Nothing great was ever achieved without enthusiasm.” ~Ralph Waldo Emerson
CrossFit For load: Start a new set every 2:00 Bench Press 5-4-3-2-1 (make consistent increases) For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-ups Even min: Handstand Push-ups (choose reps prior to start. unbroken) For time: 30 Calories on The Assault Bike 15 Axle Thrusters 130/90 3 Rope Climbs _________________
CrossFit For load: Start a new set every 2:00 Deadlift 5-4-3-2-1 (make consistent increases) AMRAP 15:00 3 Wall Walks 50′ Farmers Walk 70/53 300m Row ______________ Competitor 1 Push Press 70% 1×3 80% 2×1 85% 1×1 90% 1×1 95% 1×1 PR Bench Press 70% 1×3 80% 2×1 85% 1×1 90% 1×1 95%
CrossFit For load: Start a new set every 2:00 Push Press 5-4-3-2-1 (make consistent increases) “Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run (Full Murph on Memorial Day) _______________ Competitor 1 Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 1×1 95% 1×1 PR Back
Iron Athlete Open Weightlifting Meet Women: Weigh-in 9-10 / Lift 11 Men: Weight-in 12-1 / Lift 2
