July 2016

CrossFit Skill Hand Walking   For load: Dumbbell Bench Press 10-8-6-6-6 (make consistent increases)   For distance: 20yrd Sled Push (add 45lbs/25lbs each length. turn and go immediately) _____________   Competitor 1 Clean 70% 2×2 75% 1×1 80% 5×1   Front Squat 70% 1×3 75% 2×2 80% 3×1   For time: 21 Snatches 95/65 21 […]

CrossFit “Filthy Fifty” For time: 50 Box Jumps 24/20 50 Jumping pull-ups 50 Kettlebell swings 53/35 50 Steps Walking Lunge 50 Knees to elbows 50 Push Press 45/35 50 Back extensions 50 Wall Ball Shots 20/14 50 Burpees 50 Double unders ________________   Competitor 1 For load: Every 1:00 for 10:00 3 Hang Power Cleans

CrossFit 5 rounds for load: 2 Front Squat + 2 Back Squats (make consistent increases)   For time: 1000m Run 30 Handstand Push-ups 1000m Row _____________   Competitor 1 For load: Every 1:00 for 10:00 1 Snatch Push Press + 1 Overhead Squat (make consistent increases)   5 rounds for load: 1 Pause Snatch (:05

7:00a Sprints 8:00a CrossFit Competitors 10:30a Kettlebell Weightlifting Competition Day Strongman Competition Day “Entitled to nothing, grateful for everything” ~Jack Clark

CrossFit Skill Bar Muscle-ups   5 rounds for load: 3 Power Clean + 3 Push Press (make consistent increase)   “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups _____________   Competitor 1 Bench Press 70% 1×3 75% 1×3 80% 1×3 85% 1×3 *follow each set with 1 legless rope climb   Back Squat

CrossFit Rest _____________   Competitor 1&2 Rest _____________   Weightlifting (If you are not lifting at the meet, today is a rest day)   Snatch 75% 4×1   Clean + Jerk 75% 4(1+1) “The greatest threat to freedom is the absence of criticism.” ~Wole Soyinka

CrossFit For load: Dumbbell Bench Press 12-10-8-8-8 (make consistent increases)   With a partner for time: 400m Farmers Walk 70/53 30 DBall Over The Shoulder 150/100 20 Wall Walks (share work anyhow. one person works at a time) ________________   Competitor 1 For load: Every 1:00 for 10:00 1 Snatch High Pull + 1 Power

CrossFit “Air Force” For time: 20 Thrusters 95/65 20 Sumo-high pulls 20 Push Jerks 20 Overhead squats 20 front squats (4 burpees every minute) _________________   Competitor 1 5 rounds for load: 3 Position Power Clean (Ground, BK, AK) (make consistent increase)   Bench Press 70% 1×5 80% 1×5 85% 1×3 90% 1×2 100% 1×1

CrossFit 5 rounds for load: 3 Front Squat + 3 Back Squats (make consistent inceases)   For time: 30 Handstand Push-ups 3 Rope Climbs 50 Wall Ball Shots 20/14 3 Rope Climbs 70 Push-ups 3 Rope Climbs 90 Double unders ________________ Competitor 1 For load: Every 1:00 for 10:00 1 Muscle Snatch (make consistent increases)

7:00a Sprints 8:00a Weightlifting Competitors 8:00a CrossFit Competitors 10:00a Strongman 10:30a Powerlifting 10:30a Kettlebell 12:00p Iron Athlete Coaching Rowing Clinic _____________   Weightlifting Snatch 85% 2×1 90% 1×1 95% 1×1   Clean + Jerk 85% 2(1+1) 90% 1(1+1) 95% 1(1+1)   Back Squat 85% 3×2 “I try to stay focused on my life and do