May 2016

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