December 2016

8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:00a Strongman ____________________   Weightlifting Power Snatch + Snatch Work up to Heavy 1+1   Clean + Front Squat + Jerk Work up to Heavy 2+1+1   Front Squat 85% 3×2 90% 2×2   4 rounds (choose weight) 10 Bulgarian Split Squats (left leg) 10 Bulgarian Split Squats (right […]

CrossFit For load: Dumbbell Bench Press 12-10-8-8-8 (make consistent increases)   3 rounds for time: 400m Run 15 Pull-ups 50 Air Squats 15 Pull-ups ______________   Competitor 1 For load: Every 1:00 for 10:00 2 Power Cleans + 2 Push Presses (make consistent increases)   5 rounds for load: 1 Clean + 1 Hang Clean

CrossFit Rest _______________   Competitor 1&2 Rest _______________   Sprints 10:00a Sleds at EVCF 6:00p Sleds at EVCF _______________   Weightlifting Power Jerk + Split Jerk Work up to Heavy 1+2   Snatch Push Press + Drop Snatch 85% 5(2+1)   Pause Squats 4×3 -choose weight-   Barbell Lunge 3×8 -choose weight- (8 each side,

CrossFit For load: Thruster 5-3-3-2-2-2 (from the rack. make consistent increases)   AMRAP 10:00 5 Shoulder to Overhead 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20 _________________   Competitor 1 At a Moderate load: Hang Snatch High Pull 3-3-3-3-3 (make consistent increases)   Snatch 70% 1×3 75% 1×3 80% 4×2   Snatch Pull 90% 2×3

CrossFit For load: Power Snatch 3-2-2-1-1-1 (make consistent increases)   10 rounds for calories + reps: 1:00 Row for calories :15 Rest :30 Burpees to a 6″ reach :15 Rest ________________   Competitor 1 For load: Every 1:00 for 10:00 3 Power Snatches (make consistent increases)   For reps: Every 1:00 for 10:00 Odd min:

CrossFit 7 attempts for load: DBall Get-up (Make consistent increases) For time: 75 Pull-ups 1000m Run 35 Thrusters 95/65 _____________ Competitor 1 Standing Triple Jump 3 attempts for max distance Clean + Jerk 70% 2+2, 2+2, 2+2 75% 2+2, 2+2 80% 2+2 Standing Triple Jump 3 attempts for max distance Deficit Clean Pull 90% 4×3

8:00a Weightlifting Competitors 8:00a CrossFit Competitors 9:ooa-12:00p Open Gym ________________ Weightlifting Power Snatch + Snatch Work up to Heavy 1+1 Clean + Front Squat + Jerk Work up to Heavy 2+2+1   Front Squat 85% 4×2   4 rounds (choose weight) 10 Bulgarian Split Squats (left leg) 10 Bulgarian Split Squats (right leg) 10 Back

CrossFit For load: Bench Press 3-2-2-1-1-1 (make consistent increases)   For total rounds Every 1:00 until failure: Min 1: 7 Burpees Min 2: 7 Thrusters 75/55 Min 3: 7 Toes to Bar Min 4: 7 Sumo Deadlift High Pulls 75/55 (add 1 rep to each exercise every round) ________________   Competitor 1 For load: Every

CrossFit Rest ____________ Competitor 1&2 Rest ____________ Sprints 6:00p Sleds at EVCF ____________ Weightlifting Power Jerk + Split Jerk Work up to Heavy 2+1 Snatch Push Press + Drop Snatch 85% 5(2+1) Good Morning 4×8 -choose weight- Barbell Lunge 3×8 -choose weight- (8 each side, alternating legs) Barbell Roll-outs 3×5 “Courage is being scared to

CrossFit For load: Every 1:00 for 18:00 Min 1-6: Power Snatch 3-2-2-1-1-1 Min 7-12: Snatch 3-2-2-1-1-1 Min 13-18: Overhead Squat 3-2-2-1-1-1 (make consistent increases)   “Annie” For time: 50-40-30-20-10 Double unders Sit-ups _______________   Competitor 1 For load: Every 1:00 until you miss the same weight twice: 1 Clean – start at 135/95 (make 10lbs/5lbs increases)   Front