2016

CrossFit For load: Every 1:00 for 10:00 1 Cluster + 1 Thruster (make consistent increases)   For time: 12-9-6-3 Handstand Push-up Ball Slam 20/14 Ring Dip Ball Slam Push-up   4 rounds for time: 250m Row (1:00) _______________   Competitor 1 Skill Tall Jerk Drill   For load: Hang Power Snatch (BK) 5-5-5-5-5 (make consistent […]

CrossFit Rest ____________ Competitor 1&2 Rest ____________ Weightlifting (Competitors, if you’re testing Friday, take a rest day today) Snatch 70% 4×1 Clean + Jerk 70% 4(1+1) Back Squat 70% 4×2 Barbell Row 4×8 -choose weight- “Life is really simple, but we insist on making it complicated.” ~Confucius

CrossFit 10:00 to establish: Heavy Turkish Get-up   For time: 1 Mile Assault Bike 50 Wall Ball Shots 20/14 30 Deadlifts 225/155 10 Bar Muscle-ups _______________   Competitor 1 For load: Every 1:00 for 10:00 2 Hang Cleans (from hip) (make consistent increases)   For load: 1.5 Front Squat 3-3-3-3-3 (make consistent increases)   AMRAP

CrossFit 5 rounds for time: 1 Rope Climb 250m Row 2 Wall Walk 200m Run 3 DBall Over the Shoulder 150/80 30 Double unders __________   Competitor 1 For load: Close Grip Bench Press 5-5-5-5-5 *follow each set with 1 legless rope climb   10 rounds for time: 3 Pull-ups + 2 Toes to Bar

CrossFit For load: Push Press 3-3-2-2-2 (make consistent increases)   For time: 40 Pull-ups 30 Clean & Jerks 115/75 20 Bar Facing Burpees ________________   Competitor 1 5 rounds for load: 1 Slow Snatch Pull (:05) + 1 Snatch + 1 Overhead Squat (make consistent increases)   For load: Back Squat 8-8-8-8-8 *follow each set

CrossFit For load: Power Snatch 2-2-2-2-2 (make consistent increases)   For total reps: Every 1:00 for 10:00 Odd min: Handstand Push-ups Even min: Toes to Bar (start every minute with 5 burpees)   6 rounds for distance: :30 Row :30 Rest ________________   Competitor 1 For load: Hang Clean 5-5-5-5-5 (make consistent increases)   Deadlift

CrossFit Rest ___________   Competitor 1&2 Rest ___________   Weightlifting Muscle Snatch + Snatch 3(2+1) -choose weight-   Power Clean + Jerk 75% 4(1+3)   Pause Squat 65% 4×3   Barbell Row 4×8 -choose weight- “Time goes on. So whatever you’re going to do, do it. Do it now. Don’t wait.” ~Robert De Niro

CrossFit With a partner for time: 5 Rope Climbs 100 Pull-ups 50 Calorie Row 100 Push-ups 50 Calorie Row 100 Sit-ups 50 Calorie Row 100 Steps Walking Lunge 5 Rope Climbs (one person works at a time) _______________   Competitor 1 For load: Power Snatch (floating) 5-5-5-5-5 (make consistent increases)   For time: 10-20-30-40-50 Handwalk

CrossFit “D.T.” 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks ______________   Competitor 1 For load: Close Grip Bench Press 8-8-8-8-8 *follow each set with 1 legless rope climb   For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-ups Even min: Strict Handstand Push-ups (choose reps prior.

CrossFit For load: Push Press 3-3-3-3-3 (make consistent increases)   3 rounds for time: 30 Double unders 21 Wall Ball Shots 20/14 30 Double unders 15 Box Jumps 24/20 30 Double unders 9 Hang Power Cleans 135/95 ________________   Competitor 1 Power Clean & Push Press Test 1RM   Jerk Test 1RM   Front Squat