August 2016

CrossFit For load: Power Snatch 2-2-2-2-2 (make consistent increases)   For total reps: Every 1:00 for 10:00 Odd min: Handstand Push-ups Even min: Toes to Bar (start every minute with 5 burpees)   6 rounds for distance: :30 Row :30 Rest ________________   Competitor 1 For load: Hang Clean 5-5-5-5-5 (make consistent increases)   Deadlift […]

CrossFit Rest ___________   Competitor 1&2 Rest ___________   Weightlifting Muscle Snatch + Snatch 3(2+1) -choose weight-   Power Clean + Jerk 75% 4(1+3)   Pause Squat 65% 4×3   Barbell Row 4×8 -choose weight- “Time goes on. So whatever you’re going to do, do it. Do it now. Don’t wait.” ~Robert De Niro

CrossFit With a partner for time: 5 Rope Climbs 100 Pull-ups 50 Calorie Row 100 Push-ups 50 Calorie Row 100 Sit-ups 50 Calorie Row 100 Steps Walking Lunge 5 Rope Climbs (one person works at a time) _______________   Competitor 1 For load: Power Snatch (floating) 5-5-5-5-5 (make consistent increases)   For time: 10-20-30-40-50 Handwalk

CrossFit “D.T.” 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks ______________   Competitor 1 For load: Close Grip Bench Press 8-8-8-8-8 *follow each set with 1 legless rope climb   For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-ups Even min: Strict Handstand Push-ups (choose reps prior.

CrossFit For load: Push Press 3-3-3-3-3 (make consistent increases)   3 rounds for time: 30 Double unders 21 Wall Ball Shots 20/14 30 Double unders 15 Box Jumps 24/20 30 Double unders 9 Hang Power Cleans 135/95 ________________   Competitor 1 Power Clean & Push Press Test 1RM   Jerk Test 1RM   Front Squat

CrossFit Skill Hand Walking   For load: Power Snatch 3-3-2-2-2   AMRAP 12:00 3 Burpees 6 Box Jumps 24/20 9 Kettlebell Swings 53/35 _____________   Competitor 1 For load: Every 1:00 for 10:00 1 Front SquatJerk (make consistent increases)   For load: Weighted Bar Dips 8-8-8-8-8 (make consistent increases)   AMRAP 12:00 6 Handstand Push-ups

CrossFit Rest ________ Competitor 1&2 Rest ________ Weightlifting Muscle Snatch + Snatch 3(2+1) -choose weight- Power Clean + Jerk 75% 4(1+2) Pause Squat 65% 4×3 Barbell Row 4×8 -choose weight- “The greatest test of courage on earth is to bear defeat without losing heart.” ~Robert Green Ingersoll  

CrossFit “Lynne” 5 rounds for reps: Bench Press at Bodyweight Pull-ups (rest 3:00 between rounds) _____________   Competitor 1 Clean Test 1RM   For time: 21-15-9 Thrusters 95/65 Deadlift 225/155   For time: 60 Calorie Row 30 GHD Sit-ups 40 Calorie Row 20 GHD Sit-ups 20 Calorie Row 10 GHD Sit-ups _____________   Competitor 2

CrossFit With a partner for time: 100m Partner Carry 100 Air Squats 200m DBall Carry 150/100 100 Air Squats 400m Burden Run (log) 100 Air Squats 800m Run (share work anyhow. one person works at a time) ________________   Competitor 1 For load: Every 1:00 for 10:00 2 Power Clean & 2 Push Press (make

CrossFit For load: Push Press 5-5-5-5-5 (make consistent increases)   “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups _______________   Competitor 1 Snatch Test 1RM   Bench Press Test 1RM   Back Squat Test 1RM   For time: 2k Row _______________   Competitor 2 Snatch Test 1RM   Power Clean