November 2016

CrossFit Skill Hand Walking   4 rounds for time: 400m Run 50 Air Squats ______________   Competitor 1 “D.T.” 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Shoulder to Overhead ______________   Competitor 2 AMRAP 5:00 5 Toes to Bar + 4 CTB Pull-up + 3 Bar Muscle-up (each round unbroken) […]

CrossFit Rest _____________   Competitor 1&2 Rest _____________   Sprints 6:00p Corona del Sol _____________   Weightlifting Pause Jerk + Jerk Work up to a Heavy (1+2) -then- 85% of Heavy Set: 3(2+1)   Drop Snatch 85% 5×2   Barbell Lunge 3×8 -choose weight- (8 each side, alternating legs)   Partner Leg Throws 4×20 “You

CrossFit 5 rounds for load: 5 Bench Press 5 Weighted Pull-ups (rest 2:00. make consistent increases)   AMRAP 2:00 Sit-ups   AMRAP 12:00 3 Handstand Push-ups 6 Ring Dips 9 Pull-ups _________________   Competitor 1 At a moderate load: Hang Snatch High Pull (BK) 3-3-3-3-3 (movement quality is priority)   Snatch Work to a heavy

CrossFit 5 rounds for load: 2 Front Squats + 2 Back Squats (make consistent increases)   For total time: 21 Calories on the Assault Bike 14 Power Clean & Jerks 135/95 7 Rope Climbs (rest 3:00) 7 Wall Walks 14 Power Clean & Jerks 135/95 21 Calories on the Assault Bike _________________   Competitor 1

CrossFit Skill Bar Muscle-ups   “Rankel” AMRAP 20:00 6 Deadlifts 225/155 7 Burpee Pull-ups 10 Kettlebell Swings 53/35 200m Run ______________   Competitor 1 Muscle Snatch 2×3 -choose weight- 3×2 -choose weight-   For time: 1-2-3-4-5-4-3-2-1 Bar Muscle-up Strict Handstand Push-up Ring Dip (alternate rounds with a partner)   “Rankel” AMRAP 20:00 6 Deadlifts 225/155

CrossFit Rest ___________   Competitor 1&2 Rest ___________   Sprints 6:00p Corona del Sol ___________   Weightlifting Pause Jerk + Jerk Work up to a Heavy (2+1) -then- 85% of heavy set: 3(2+1)   Drop Snatch 85% 5×2   Barbell Lunge 3×8 -choose weight- (8 each side, alternating legs)   Partner Leg Throws 4×20 “A

CrossFit “Lynne” 5 rounds for reps: Bench Press at Bodyweight Pull-ups (rest 3:00 between rounds) ________________   Competitor 1 Clean from blocks (BK) 2 waves: 70% 1.1.1.1.1 (:30 rest) 75% 1.1.1.1.1 (:45 rest) 80% 1.1.1.1.1 (1:00 rest)   Jerk Dip 100% 3×5   Not timed: 30-20-10 GHD Sit-ups Back Extensions   For time: 21-18-15-12-9 Calories

CrossFit 5 rounds for load: 3 Front Squats + 3 Back Squats (same weight) (make consistent increases) 7 rounds for time: 7 Power Cleans 95/65 7 Thrusters 95/65 7 Bar Facing Burpees __________________ Competitor 1 For load: Every 1:00 for 10:00 2 Power Clean & Push Press (make consistent increases) 5 rounds for total reps:

CrossFit For load: Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases) For time: 3-5-3-7-3-9-3-7-3-5-3 Handstand Push-up Toes to Bar (alternate rounds with a partner) For total calories: Tabata Assault Bike _________________ Competitor 1 At a moderate load: Every 1:00 for 6:00 Min 1: 3 Snatch Push Press + 1 Overhead

8:00 CrossFit Competitor 8:00a Weightlifting Competitor 10:30a Kettlebell 10:30a Powerlifting 12:00p Strongman 12:00p Weightlifting 2:30p Gymnastics Clinic _________________   Competitor With a partner for total time: 5 rounds: 2 DBall Over the Shoulder 150/100 3 Strict Handstand Push-ups 4 Over the Box Jumps 24/20   5 rounds: 2 One Arm DB Snatch (each arm) 70/45