August 2016

7:00a Sprints 8:00a Weightlifting Competitors 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting  12:00p Strongman ___________ Weightlifting Friendship Cup Weightlifting Competition at CrossFit Full Strength If not competing: Test Snatch 1RM Test Clean & Jerk  1RM “Mystery creates wonder and wonder is the basis of man’s desire to understand.” ~Neil Armstrong

CrossFit Skill Bar MUscle-ups   L-Sit Accumulate 2:00   With a partner for time: 20 DBall Over the Shoulder 150/80 40 Calories on The Assault Bike 60 Deadlifts 225/155 80 Burpees to a Plate 100 Double unders (one person works at a time) ________________ Competitor 1 5 rounds for load: 1 Power Snatch + 1

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting (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- “Keep your face always toward the sunshine – and shadows will fall behind you.” ~Walt Whitman

CrossFit For load: Dumbbell Bench Press 10-8-6-6-6 (make consistent increases)   For time: 40 Wall Balls 30 Pullups 20 HSPU 30 Wall Balls 20 Pullups 10 HSPU 20 Wall Balls 10 Pullups 5 HSPU ________________   Competitor 1 Clean 70% 2×2 80% 2×1 85% 1×1 90% 3×1 95% 1×1 (only do this set if you

CrossFit For time: 1000m Assault Bike 50 Sit-ups 1000m Run 50 Sit-ups 1000m Row 50 Sit-ups 100 Double unders ______________   Competitor 1 For load: Every 1:00 for 10:00 2 Hang Power Cleans (AK)+ 1 Power Jerk (make consistent increases)   Bench Press 60% 1×5 65% 1×5 70% 1×5 75% 1×5   AMRAP 3:00 1