June 2016

CrossFit For load: Deadlift 5-3-3-2-2-2 (make consistent increases)   For time: 30 Shoulder to Overhead 135/95 50 Bar Facing Burpees ______________   Competitor 1 Bench Press 65% 1×5 75% 1×5 80% 2×5   Back Squat 65% 1×5 75% 1×5 80% 2×5   For load: RDL 4-4-4-4 (movement and positions are the priority)   For time: […]

CrossFit Rest _____________   Competitor 1&2 Rest _____________   Weightlifting Push Press Find 1rm   Block Clean (AK) 80% 4×2   Back Squat 80% 4×2   Barbell Row 4×8 -choose weight- “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” ~Dalai Lama

CrossFit For load: Close Grip Bench 8-5-5-3-3-3 (make consistent increases)   For time: 400m Run 21 Kettlebell High Pulls 70/53 5 Wall Walks 15 Kettlebell High Pulls 5 Wall Walks 9 Kettlebell High Pulls 5 Wall Walks 400m Run ______________   Competitor 1 5 rounds for load: 1 Snatch High Pull + 1 Snatch +

CrossFit For load: Front Squat 5-3-3-2-2-2 (make consistent increases)   “Grace” For time: 30 Clean & Jerks 135/95 _______________   Competitor 1 Push Press 75% 1×3 80% 1×3 85% 1×3 90% 3×1   Power Clean + Hang Power Clean (BK) 65% 2+2 70% 2+2 75% 1+1 80% 1+1, 1+1, 1+1   Bench Press 65% 1×8

CrossFit Skill AMRAP 7:00 1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip (each round unbroken)   For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-up Toes to Bar Box Jump Burpee 24/20 (alternate rounds with a partner) ______________   Competitor 1 Muscle Snatch 1×3 -choose weight- 2×2 -choose weight- 3×1 -choose weight-   Snatch 75%

8:00a CrossFit Competitor 8:00a Weightlifting Competitors 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting _____________ Weightlifting Pause Snatch 90% 3×1 Clean+Front Squat+Jerk Work up to a Heavy (1+1+1) Back Squat 85% 2×3 90% 3×2 “Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.” ~Henry Ward Beecher

CrossFit For load: Deadlift 5-5-3-3-3 (make consistent increases)   For total reps: Every 1:00 for 10:00 Odd min: Handstand Push-ups Even min: Rope Climbs (choose reps prior to start. unbroken)   For time: 10-9-8-7-6-5-4-3-2-1 Russian Kettlebell Swing 70/53 Goblet Squat _____________   Competitor 1 Bench Press 65% 1×8 70% 1×8 75% 1×8 80% 1×8  

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Weightlifting Push Press + Power Jerk + Split Jerk 4(1+1+1) @ 90% of Heavy Set (Based on Heavy Set from 6/16)   Block Clean (AK) 80% 4×2   Back Squat 80% 4×2   Barbell Row 4×8 -choose weight- “The miracle is not that we do this

CrossFit For load: Close Grip Bench Press 8-8-5-5-5 (make consistent increases)   For time: 45 Calorie Assault Bike 30 Burpee Box Jumps 24/20 15 DBall Over the Shoulder 150/80 ______________   Competitor 1 5 rounds for load: 1 Snatch High Pull + 1 Snatch + 1 Snatch High Pull (make consistent increases)   Clean from

CrossFit For load: Front Squat 5-5-3-3-3 (make consistent increases)   AMRAP 15:00 50′ Walking Lunge 100′ Single Arm Overhead Carry 70/53 50 Sit-ups ______________   Competitor 1 Push Press 70% 1×5 75% 1×5 80% 1×5 85% 3×2   Power Clean 3 Waves: 70% 1×5 80% 1×3   Bench Press 65% 1×8 70% 1×8 80% 1×5