July 2016

CrossFit For load: Thruster 5-4-3-2-1 (make consistent increases. from rack)   “Power Elizabeth” For time: 21-15-9 Power Cleans 135/95 Ring Dips ________________   Competitor 1 For load: Every 1:00 for 10:00 1 Clean Grip Snatch (make consistent increases)   5 rounds for load: Pause Snatch (:03 AK) (make consistent increases)   Back Squat 60% 1×5 […]

7:00a Sprints 7:00a CrossFit Competitors 8:00a Weightlifting Competitors 10:00a Strongman 10:30a Powerlifting 10:30a Kettlebell ________________ Weightlifting Snatch 85% 2×1 90% 3×1 Clean + Jerk 85% 2(1+1) 90% 2(1+1) Back Squat 85% 2×2 90% 3×2 “Spread love everywhere you go. Let no one ever come to you without leaving happier.” ~Mother Teresa    

CrossFit Skill Hand Walking   5 rounds for load: 1 Power Clean + 1 Push Press (make consistent increase)   For time: 15-12-9-6-3 Handstand Push-up Toes to Bar Bar Dips Deadlift 225/155 _______________   Competitor 1 Bench Press 65% 1×5 75% 3×5 *follow each set with a legless rope climb   Back Squat 65% 1×5

CrossFit Rest _____________   Competitor 1&2 Rest _____________   Weightlifting Muscle Snatch + Snatch 3(2+1) -choose weight-   Power Clean + Jerk 80% 4(1+2)   Back Squat 80% 4×2   Barbell Row 4×8 -choose weight- “The art of simplicity is a puzzle of complexity.” ~Douglas Horton

CrossFit For load: Dumbbell Bench Press 12-10-8-8-8 (make consistent increases)   AMRAP 17:00 5 DBall Over The Shoulder 150/100 25 Sit-ups 100′ One Arm Overhead Carry 70/53 25 Sit-ups 5 Wall Walks _____________   Competitor 1 Clean 70% 1×3 80% 2×2 90% 3×1   Front Squat 70% 1×3 75% 1×2 80% 1×2 85% 1×1 90%

CrossFit Skill Bar Muscle-ups   2 rounds for time: 1:00 L-Sit 800m Run 5 Rope Climbs ______________   Competitor 1 For load: Every 1:00 for 10:00 1 Power Clean + 1 Hang Power Clean + 1 Power Jerk (make consistent increases)   Bench Press 60% 1×5 70% 1×3 80% 1×2 90% 1×2 95% 1×1  

CrossFit 5 rounds for load: 1 Power Clean + 1 Thruster (make consistent inceases.)   3 rounds for time: 75 Double unders 50 Air Squats 25 Calorie Row _____________   Competitor 1 5 rounds for load: 1 Pause Snatch (:03 in receiving position) (make consistent increases)   Back Squat 60% 1×5 70% 1×3 80% 1×2

7:00a Sprints 8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Kettlebell 10:30a Powerlifting 12:00p Strongman ___________ Weightlifting Snatch 85% 5×1   Clean + Jerk 85% 5(1+1)   Back Squat 85% 5×2

CrossFit Skill Bar Muscle-ups   5 rounds for load: 3 Power Clean + 3 Push Press (make consistent increase)   AMRAP 15:00 3 Ring Dips 6 Strict Presses 95/65 9 Pull-ups _______________   Competitor 1 Bench Press 65% 2×5 70% 3×5 *follow each set with a legless rope climb   Back Squat 65% 2×5 70%

CrossFit Rest ____________   Competitor 1&2 Rest ____________   Weightlifting Muscle Snatch + Snatch 3(2+1) -choose weight-   Power Clean + Jerk 75% 4(1+2)   Back Squat 80% 4×2   Barbell Row 4×8 -choose weight-