December 2016

CrossFit For load: Deadlift 5-3-3-1-1-1 (make consistent increases)   For time: 15 DBall Over The Shoulder 150/80 30 Calories on The Assault Bike 45 DBall Slams 20/14 60 Russian Kettlebell Swings 70/44 _________________   Competitor 1 For load: Every 1:00 until you miss the same weight twice: 1 Bench Press start at 135/95 (add 10lbs/5lbs each set) […]

CrossFit “Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Squats (rest 3:00) _____________ Competitor 1&2 For load: Every 1:00 until you miss the same weight twice: 1 Snatch start at 135/95 (make 10lbs/5lbs increases.) Back Squat Find 1RM Broad Jump 5 attempts for max distance AMRAP 7:00 Burpees to a 6″

7:00a Competitor Training at EVCF 8:00a Weightlifting Competitors 8:00a Kettlebell at Kiwanis Park 10:30a Powerlifting 12:00p Strongman 12:00p Weightlifting _________________ Weightlifting Snatch + Drop Snatch Work up to Heavy 1+1 Clean + Front Squat + Jerk Work up to Heavy 1+2+1 4 rounds (choose weight) 10 Bulgarian Split Squats (left leg) 10 Bulgarian Split Squats

CrossFit AMRAP 7:00 1 Burpee 1 Toes to Bar 2 Burpees 2 Toes to Bar 3 Burpees 3 Toes to Bar (ascending by 1’s)   With a partner for time: 400m Farmers Walk 70/53 400m Walking Lunge 400m Farmers Walk 70/53 (one person works at a time. share work anyhow) _______________   Competitor 1 5

CrossFit Rest ____________ Competitor 1&2 Rest ____________ Sprints 6:00p Sleds at EVCF ____________ Weightlifting Split Jerk Test 1RM Drop Snatch 85% 5×2   Barbell Lunge 3×8 -choose weight- (8 each side, alternating legs)   Partner Leg Throw Downs 4×20 “When something is important enough, you do it even if the odds are not in your

CrossFit For load: Bench Press 5-3-3-2-2-2 (make consistent increases)   AMRAP 3:00 1 Power Clean 135/95 1 Hang Clean 1 Shoulder to Overhead   (rest 3:00)   AMRAP 3:00 5 Power Clean 135/95 5 Hang Clean 5 Shoulder to Overhead   (rest 3:00)   AMRAP 3:00 9 Power Clean 135/95 9 Hang Clean 9 Shoulder

CrossFit For load: Power Snatch 5-3-3-2-2-2 (make consistent increases)   6 rounds for time: 400m Run (rest 1:00) __________________   Competitor 1 For load: Bench Press 2-2-2-2 *follow each set with 1 Legless Rope Climb (make consisent increases)   For total reps: Every 1:00 for 10:00 Odd min: Ring Muscle-up Even min: Strict Handstand Push-ups

CrossFit  For load: Kettlebell Thruster 5-5-5-5-5 (make consistent increases) “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats _________________ Competitor 1&2 For load: Muscle Snatch 3-2-2-1-1-1 (make consistent increases) 20:00 to establish max load: 1 Snatch Pull + 1 Snatch + 1 Overhead Squat (start at 135lbs/95lbs and make 10lbs/5lbs increases) For

6:00a Trail Run at South Mtn (led by Analisa) 8:00a Weightlifting 8:00a Open Gym 8:00a Trail Run at South Mtn (led by Jorge) 10:30a Kettlebell 10:30a Powerlifting 12:00p Strongman 12:00p Weightlifting ______________ Weightlifting Snatch + Drop Snatch Work to a heavy set of 2+1 Clean + Front Squat + Jerk Work to a heavy set

CrossFit For load: Deadlift 5-5-5-5-5 (make consistent increases)   AMRAP 9:00 3 Power Clean & Jerk 135/95 3 Toes to Bar 6 Power Clean & Jerk 6 Toes to Bar 9 Power Clean & Jerk 9 Toes to Bar (ascending by 3’s) ______________   Competitor 1 For load: Every 1:00 for 10:00 3 Power Snatches