October 2016

CrossFit Skill Turkish Get-up   For time: 30 Handstand Push-ups 40 Pull-ups 50 Wall Ball Shots 20/14 60 Sit-ups 70 Steps Walking Lunge 80yrd Farmers Walk 70/53 90 Double unders _______________   Competitor 1&2 Clean 70% 1.1.1.1.1 (rep every :30) 75% 1.1.1.1.1 (rep every :45) 80% 1.1.1.1.1 (rep every 1:00) (rest as needed between sets) […]

CrossFit Skill Hand Walking 3 rounds for time: 400m Run 15 Parallette Pass Throughs 200m Run 15 Box Jumps 24/20 _______________   Competitor 1 Jerk 70% 1.1.1.1.1 (rep every :30) 75% 1.1.1.1.1 (rep every :45) 80% 1.1.1.1.1 (rep every 1:00) (rest as needed between sets)   Strict Press Work to a heavy set of 3

CrossFit For load: Weighted Pull-ups 5-5-5-5-5 (make consistent increases)   For load: Weighted Push-ups 5-5-5-5-5 (make consistent increases)   AMRAP 15:00 12 Ring Push-ups 3 Candlestick Rolls to Feet 12 Toes Through Rings 3 Wall Walks 12 Russian Kettlebell Swings 70/44 _______________   Competitor 1&2 Snatch 70% 1.1.1.1.1 (rep every :30) 75% 1.1.1.1.1 (rep every

8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting _______________   Weightlifting Back Squat Heavy Double -then- 4×6 @ 70% of Heavy Double   RDL 4×5 -choose weight-   Bulgarian Split Squats 4×10 -choose weight- (each side) _______________ Sat, Oct 22nd (4p) Barbells for Boobs Hosted by East Valley CrossFit Food, Music

CrossFit For load: Strict Press 3-3-3-3-3 (make consistent increases)   AMRAP 10:00 7 Pull-ups 250m Row 7 Bench Press 135/95 _____________   Competitor 1 Power Snatch Work to a heavy set of 2 85% of heavy set: 8×1 (every :45)   Push Press Work to a heavy set of 2 85% of heavy set: 4×2

CrossFit Rest _________ Competitor 1&2 Rest _________ Weightlifting Drop Snatch 4×3 -choose weight-   Pause Jerk + Jerk 4 (2+1) -choose weight-   Barbell Lunge 4×8 -choose weight- (Alternating sides)   Barbell Row 4×8 -choose weight-   Woodchops (Cable machine) 4 sets of: 8 each side low to high 8 each side high to low

CrossFit Skill Turkish Get-up   For time: 21-15-9 Kettlebell Swing 53/35 Box Jump 24/20 Burpee _____________   Competitor 1 5 rounds for load: 2 Clean Pulls + 2 Cleans (make consistent increases)   3 rounds for load: Pause Jerk Dip (:05 in dip)   Front Squat Work to a heavy set of 3 90% of

CrossFit For time: 10 Rope Climbs 1 Mile Run 30 Clean & Jerks 135/95 ____________   Competitor 1 Jerk Work to a heavy set of 2 85% of heavy set: 8×1 (every :45)   Hang Power Clean (AK) Work to a heavy set of 2 85% of heavy set: 4×2   Bench Press Work to

CrossFit For load: Bench Press 1-1-1-1-1 (make consistent increases)   AMRAP 11:00 5 Handstand Push-ups 7 Ring Dips 9 Push-up   For calories: 1:30 Assault Bike 3:00 Rest 1:30 Assault Bike _____________   Competitor 1&2 Snatch Work to a heavy set of 2 85% of heavy set: 4×2   3 rounds for load: 1 Eccentric

CrossFit For load: Strict Press 5-5-5-5-5 (make consistent increases)   “Nicole” AMRAP 20:00 400m Run Max Pull-ups __________   Competitor 1 Power Snatch Work to a heavy set of 3 90% of heavy set: 4×2   Push Press Work to a heavy set of 3 90% of heavy set: 10×1 (every :30)   For total