September 2016

CrossFit For load: Hang Power Clean (AK) 3-3-3-3-3 (make consistent increases)   AMRAP 5:00 1 Power Clean 135/95 1 Hang Clean 1 Shoulder to Overhead   (rest 5:00)   AMRAP 5:00 1 DBall Over the Shoulder 150/80 1 Wall Walk 1 Rope Climb ____________   Competitor 1 For load: Hang Power Clean (hip) 3-3-3-3-3 (make […]

CrossFit For load: Bench Press 6-6-6-6-6 *follow each set with 1 rope climb   For time: 100m Row 200m Row 300m Row 400m Row 500m Row 400m Row 300m Row 200m Row 100m Row (alternating with a partner. both athletes row every distance) ___________   Competitor 1 For load: Every 1:30 for 12:00 1 Slow

CrossFit Skill Hand Walking   For time: 70 Pull-ups 50 Wall Ball Shots 20/14 30 Kettlebell High Pulls 70/44 ___________   Competitor 1 5 rounds for load: 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat (make consistent increases)   For load: 1.5 Front Squat 2-2-2-2-2 *follow each set with 2 Nordic Curls

CrossFit Rest __________   Competitor 1&2 Rest __________   Sprints 7:00p – Desert Breeze Park __________   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- “A winner rebukes and forgives; a loser is too timid to rebuke

CrossFit For load: Back Squat 8-8-8-8-8 (make consistent increases)   2 rounds for time: 800m Run 8 Bar Muscle-ups 8 DBall Over the Shoulder 150/80 8 Wall Walks ___________   Competitor 1 Hang Clean (AK) & Jerk Work to a heavy set of 2 90% of heavy set for: 5×1   For load: Every 1:00

CrossFit For load: Hang Power Clean (AK) 5-5-5-5-5 (make consistent increases)   3 rounds for reps + calories: 1:00 Assault Bike 1:00 Russian Kettlebell Swings 70/44 1:00 Double unders 1:00 Rest ____________   Competitor 1 For load: Power Clean (floating) 5-5-5-5-5 (make consistent increases)   For load: Every 1:00 for 10:00 Odd min: 3 Weighted

CrossFit For load: Bench Press 8-8-8-8-8 *follow each set with 1 rope climb   3 rounds for time: 100yrd Farmers Walk 70/53 50 Sit-ups 25 Ball Slams 20/14 _____________   Competitor 1 For load: Every 1:00 for 10:00 1 Snatch Push Press + 1 Drop Snatch (make consistent increases)   5 rounds for load: 1

7:00a CrossFit Competitors 8:00a Weightlifting Competitors 10:30a Powerlifting 10:30a Kettlebell 12:00p Strongman 12:00p Weightlifting _____________ Weightlifting Snatch 85% 2×1 90% 3×1 Clean + Jerk 85% 2(1+1) 90% 3(1+1) Front Squat 85% 4×2 -then- Work up to Heavy Single  

CrossFit For load: Every 1:00 for 10:00 2 Deadlifts (make consistent increases)   For time: 150 Double unders   10 Rounds for time: 3 Handstand Push-ups 5 Wall Ball Shots 20/14 7 Pull-ups ____________   Competitor 1 Skill Jerk Balance   For load: Every 1:00 for 10:00 1 Power Snatch + 1 Drop Snatch (make

CrossFit Rest __________ Competitor 1&2 Rest __________ 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- “It is human nature to instinctively rebel at obscurity or ordinariness.” ~Taylor Caldwell