May 2016

CrossFit For load: Start a set every 2:00 Power Snatch 5-4-3-2-1 (make consistent increases)   “Lynne” 5 rounds for total reps: Bench Press at bodyweight Pull-ups (there is no time component to this workout) ______________   Competitor 1 (Testing next week) Every 1:00 for 10:00 Min 1-3: 2 Snatch at 65% Min 4-6: 2 Snatch […]

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting (If you are NOT competing, take today off) Snatch 70% 4×1 Clean + Jerk 70% 4(1+1) Front Squat 75% 4×2 “To be without some of the things you want is an indispensable part of happiness.” ~Bertrand Russell

CrossFit For distance + reps: 1:30 Hand Walk 1:00 Rest 1:30 Ring Dips   For load: Deadlift 3-3-3-3-3 (make consistent increases)   AMRAP 9:00 9 Toes to Bar 7 Handstand Push-ups 5 Power Cleans 135/95 _______________   Competitor 1 Drill Tall Jerk 3-2-2-1-1-1 (make consistent increase)   Clean 70% 2×2 75% 1×1 80% 3×1 85%

CrossFit For load: Push Press 3-3-2-2-2 (make consistent increases)   For time in teams of 3: 10 Rope Climbs 100 Calories on the Assault Bike 500m Farmers Walk 70/53 2000m Row (switch every minute) _________________   Competitor 1 Push Press 75% 1×3 80% 1×3 85% 3×2   For load: Every 1:00 for 10:00 1 Power

CrossFit For load: Back Squat 5-5-5-5-5 (make consistent increases)   “Tabata Something Else” Tabata Style Scoring: Pull-ups Push-ups Sit-ups Air Squats (complete 8 rounds of :20 work/:10 rest and then move to the next exercise) _________________   Competitor 1 Snatch 70% 2×2 75% 1×1 80% 3×1 85% 1×1   Back Squat 70% 1×3 80% 1×2

7:00a Sprints 8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting __________ Weightlifting Snatch 85% 2×1 90% 1×1 95% 1×1 Clean + Jerk 85% 2(1+1) 90% 1+1 95% 1+1 Back Squat 2×3 -choose weight- 2×2 -choose weight- “You can have no dominion greater or less than that over yourself.” ~Leonardo da Vinci

CrossFit “Fight Gone Bad” 3 rounds for reps + calories: 1:00 Wall Ball Shots 20/14 1:00 Sumo Deadlift High Pulls 75/55 1:00 Box Jump 20″ 1:00 Push Press 75/55 1:00 Row for calories 1:00 Rest ________________   Competitor 1 Snatch 70% 2×2 75% 1×1 80% 5×1   Bench Press 70% 1×3 75% 2×2 80% 5×1

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting Block Clean (above knee) 85% 5×1   Jerk (behind neck) + Jerk 85% 4(1+1)   Pause Squat 65% 3×3   Barbell Rows 4×8 -choose weight- “To hell with circumstances; I create opportunities.” ~Bruce Lee

CrossFit For load: Push Press 3-3-3-3-3 (make consistent increases)   For time: 150 Double unders   For time: 21 Thrusters 95/65 3 Rope Climbs 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climb ________________   Competitor 1 Drill Jerk In Split 3-2-2-1-1-1 (make consistent increases)   Clean 75% 1×2 80% 2×1 85% 1×1 90%

CrossFit For load: Deadlift 5-5-5-5-5 (make consistent increases)   For time: 600M Run 60 Kettlebell Swings 53/35 60 Sit-ups 400M Run 40 Kettlebell Swings 40 Sit-ups 200M Run 20 Kettlebell Swings 20 Sit-ups ________________   Competitor 1 Push Press 75% 1×3 85% 2×2 95% 3×1   Power Clean 75% 2×2 85% 2×1 90% 1×1 95%