October 2016

CrossFit For time: 5 Power Cleans 135/95 25 Pull-ups 200m Run 5 Power Cleans 135/95 25 Push-ups 200m Run 10 Power Cleans 135/95 50 Pull-ups 400m Run 10 Power Cleans 135/95 50 Push-ups 400m Run _____________   Competitor 1 For total reps: Every 1:00 for 10:00 Odd min: Power Clean 185/125 Even min: Ring Muscle-ups […]

7:00a CrossFit Competitors 8:00a Weightlifting Competitors 10:30a Kettlebell 10:30a Powerlifting 12:00p Strongman 12:00p Weightlifting ____________ Weightlifting Push Press Work to a heavy set of 4 -then- 85% of heavy set: 2×4   Back Squat Work to a heavy set of 2 -then- 80% of heavy set: 4×5   4 rounds (choose weight) 10 Bulgarian Split

CrossFit 0:00-3:00 complete 3 rounds of: 3 pull-ups 6 push-ups 9 squats 3:00-6:00 complete 3 rounds of: 4 pull-ups 8 push-ups 12 squats 6:00-9:00 complete 3 rounds of: 5 pull-ups 10 push-ups 15 squats 9:00-12:00 complete 3 rounds of: 6 pull-ups 12 push-ups 18 squats Continue until unable to complete work in allotted time. ________________

CrossFit Rest ___________   Competitor 1&2 Rest ___________   Sprints 6:00p Corona del Sol ___________   Weightlifting Drop Snatch Work up to Heavy 3 -then- 80% of heavy set: 2×3   Pause Jerk + Jerk 4(2+1) -choose weight-   Barbell Lunge 3×8 -choose weight- (8 each side, alternating legs)   Barbell Row 4×8 -choose weight-

CrossFit For total reps: Every 1:00 for 30:00 Min 1: Rope Climb Min 2: Calories on The Assault Bike Min 3: Wall Walks Min 4: Ball Over the Shoulder 150/80 Min 5: Burpees to a Plate (choose reps/cals prior to start) _______________   Competitor 1 Clean Work to a heavy set of 2 85% of

  CrossFit For load: Clean 3-3-3-3-3 (make consistent increases)   For time: 30 GHD Sit-ups 30 Toes to Bar   For time: 10-9-8-7-6-5-4-3-2-1 Thruster 75/55 Sumo Deadlift High Pull 75/55 _____________   Competitor 1 Jerk Work to a heavy set of 2 85% of heavy set: 8×1 (every :45)   For total reps: Every 1:00

CrossFit For load: Weighted Push-ups 5-4-3-2-1 (make consistent increases)   AMRAP 15:00 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups (alternate rounds with a partner) ______________   Competitor 1 Snatch Work to a heavy set of 2 90% of heavy set: 5×1 (every 1:00)   At a moderate load: Romanian Deadlift 3-3-3-3   Back Squat

CrossFit For load: Strict Press 5-4-3-2-1 (make consistent increases)   3 rounds for time: 75 Double unders 50 Air Squats 25 Cal Row _____________   Competitor 1 Push Press Work to a heavy set of 2 85% of heavy set: 8×1 (every :45)   Back Squat 70% 1.1.1.1.1 (rep every :30) 75% 1.1.1.1.1 (rep every

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Sprints 6:00p Corona del Sol ___________ Weightlifting Drop Snatch 4×3 -choose weight-   Pause Jerk + Jerk 4(2+1) -choose weight-   Barbell Lunge 3×8 -choose weight- (8 each side, alternating legs)   Barbell Row 4×8 -choose weight-   Partner Leg Throws 4×20 “Do the right thing. It will