November 2016

CrossFit Rest ___________   Competitor 1&2 Rest ___________   Sprint 6:00p Sleds at EVCF ___________   Weightlifting Split Jerk Work to a heavy set of 2 -then- 85% of heavy set: 3×3   Drop Snatch 85% 5×2   Barbell Lunge 3×8 -choose weight- (8 each side, alternating legs)   Partner Leg Throwdowns 4×20 “Whatever you […]

CrossFit 5 rounds for load: Bench Press (5-4-3-2-1) Weighted Pull-ups (5-4-3-2-1) (rest 2:00)   “J.T.” For time: 21-15-9 Handstand Push-ups Ring Dips Push-ups ________________   Competitor 1 At a moderate load: Tall Jerk 5-5-5-5-5 (make consistent increases)   5 rounds for load: 1 Clean + 2 Front Squats + 1 Jerk (make consistent increases)  

CrossFit “Jerry” For time: 1 Mile Run 2k Row 1 Mile Run _________________   Competitor 1 Power Clean 75% 1×3 80% 2×2 85% 3×1   For load: Bench Press 6-6-6-6 *follow each set with 2 Rope Climbs (make consistent increases)   For total reps: Every 1:00 for 10:00 Odd min: Ring Muscle-ups Even min: Handstand

CrossFit At a moderate load: Renegade Rows (each arm) 6-5-4 (stabilization is the focus)    For time: 75 Air Squats 75 Sit-ups 75 Push-ups 75 Pull-ups 75 Push-ups 75 Sit-ups 75 Air Squats __________________   Competitor 1 For load: Every 1:00 for 10:00 1 Clean Grip Snatch + 1 Clean Grip Overhead Squat (make consistent

8:00a Weightlifting Competitors 8:00a Carpool Departs for South Mtn 8:30a Trail Run at South Mtn (Pima Canyon Rd) 10:30a Kettlebell 10:30a Powerlifting 12:00p Strongman 12:00p Weightlifting ___________________   Weightlifting Snatch Work up to Heavy 2   Clean + Jerk Work up to Heavy 2+1   Back Squat Heavy Single -then- 85% of Heavy Set: 3×4

9:00a-12:00p Open Gym ________________   CrossFit Open Gym _______________   Competitor 1&2 Clean from blocks Work to a heavy set of 3 (make consistent increases)   Overhead Squat Work to a heavy set of 5 (make consistent increases)   For time: 35 Weighted Sit-ups 53/35 35 Toes to Bar   For time: 25 Wall Ball

CrossFit 5 rounds for load: 3 Bench Press 3 Weighted Pull-ups (rest 2:00)   3 rounds for reps: :30 Handstand Push-ups 1:30 Rest :30 Ring Dips 1:30 Rest :30 Push-ups 1:30 Rest   6 rounds for calories: :30 Row :30 Rest ________________   Competitor 1 At a moderate load: Press in Split 5-5-5-5-5 (make consistent

CrossFit For load: Every 1:00 for 18:00 Min 1-6: Thruster (3-2-2-1-1-1)  Min 7-12: Clean (3-2-2-1-1-1) Min 13-18: Front Squat (3-2-2-1-1-1) “Annie” For time: 50-40-30-20-10 Double under Sit-up _____________________ Competitor 1 For Load: Power Clean (T&G) 5-5-5-5-5 (make consistent increases) For load: Bench Press 8-8-8-8-8 *follow each set with 2 Rope Climbs (make consistent increases) 10 rounds

CrossFit Skill Turkish Get-up For total reps: Every 1:00 for 10:00 Odd min: CTB Pull-ups Even min: Handstand Push-ups (start every 1:00 with 20 double unders) For time: 30 Calories on The Assault Bike 40 Calories on The Rower 50 Burpees to a plate ________________ Competitor 1 At a moderate load: Hang Snatch High Pull

6:30a Carpool leaves EVCF for South Mountain 7:00a Competitor Training – Trail Run at South Mtn (Pima Canyon Rd) 8:00a Weightlifter Competitor 10:30a Kettlebell 10:30a Powerlifting 12:00p Strongman 12:00p Weightlifting 2:30p Gymnastics Clinic “You may not have any extra talent, but maybe you are just paying more attention to what you are doing.” ~Alan Shepard