August 2016

CrossFit For load: Every 1:00 for 10:00 2 Power Snatches (make consistent increases)   “J.T.” For time: 21-15-9 Handstand Push-ups Ring Dips Push-ups   For time: 500m Row (rest 1:30) 500m Row ___________   Competitor 1 Skill Jerk in Split   For load: Every 1:00 for 10:00 2 Hang Snatch (hip) (make Consistent increases)   […]

CrossFit Rest ________ Competitor 1&2 Rest ________ Sprints 7:00p Corona del Sol ________ Weightlifting High Hang Snatch (hip) 5×2 -choose weight- Power Clean + Jerk 80% 4(1+2) Pause Squat 65% 4×3 Barbell Row 4×8 -choose weight- “One test of the correctness of educational procedure is the happiness of the child.” ~Maria Montessori

CrossFit 7:00 to establish: Heavy Turkish Get-up   AMRAP 30:00 10 Push-ups 15 Kettlebell Swings 53/35 20 Sit-ups (alternate rounds with a partner) ____________   Competitor 1 For load: Hang Clean (hip) 5-5-5-5-5 (make Consistent increases)   For load: Front Squat 3-3-3-3-3 *follow each set with 3 Glute-Ham Raises   “Grace” For time: 30 Clean

CrossFit AMRAP 1:00 Rope Climbs   AMRAP 1:00 Handstand Push-ups   AMRAP 1:00 Toes to Bar   3 rounds for time: 500m Row 400m Run 30 Double unders ___________   Competitor 1 For load: Close Grip Bench Press 8-5-5-3-3-3 *follow each set with 1 legless rope climb   For load: Every 1:00 for 10:00 2

CrossFit For load: Every 1:00 for 10:00 1 Push Press (make consistent increases)   “Fran” For time: 21-15-9 Thruster 95/65 Pull-ups _______________   Competitor 1 5 rounds for load: 1 Slow Snatch Pull (:05) + 1 Hang Snatch (BK) + 1 Drop Snatch (make consistent increases)   For load: Back Squat 8-8-8-8-8 (make consistent increases)

CrossFit For load: Every 1:00 for 10:00 1 Cluster + 1 Thruster (make consistent increases)   For time: 12-9-6-3 Handstand Push-up Ball Slam 20/14 Ring Dip Ball Slam Push-up   4 rounds for time: 250m Row (1:00) _______________   Competitor 1 Skill Tall Jerk Drill   For load: Hang Power Snatch (BK) 5-5-5-5-5 (make consistent

CrossFit Rest ____________ Competitor 1&2 Rest ____________ Weightlifting (Competitors, if you’re testing Friday, take a rest day today) Snatch 70% 4×1 Clean + Jerk 70% 4(1+1) Back Squat 70% 4×2 Barbell Row 4×8 -choose weight- “Life is really simple, but we insist on making it complicated.” ~Confucius

CrossFit 10:00 to establish: Heavy Turkish Get-up   For time: 1 Mile Assault Bike 50 Wall Ball Shots 20/14 30 Deadlifts 225/155 10 Bar Muscle-ups _______________   Competitor 1 For load: Every 1:00 for 10:00 2 Hang Cleans (from hip) (make consistent increases)   For load: 1.5 Front Squat 3-3-3-3-3 (make consistent increases)   AMRAP

CrossFit 5 rounds for time: 1 Rope Climb 250m Row 2 Wall Walk 200m Run 3 DBall Over the Shoulder 150/80 30 Double unders __________   Competitor 1 For load: Close Grip Bench Press 5-5-5-5-5 *follow each set with 1 legless rope climb   10 rounds for time: 3 Pull-ups + 2 Toes to Bar

CrossFit For load: Push Press 3-3-2-2-2 (make consistent increases)   For time: 40 Pull-ups 30 Clean & Jerks 115/75 20 Bar Facing Burpees ________________   Competitor 1 5 rounds for load: 1 Slow Snatch Pull (:05) + 1 Snatch + 1 Overhead Squat (make consistent increases)   For load: Back Squat 8-8-8-8-8 *follow each set