2016

CrossFit Skill Hand Walking   For load: Power Snatch 3-3-2-2-2   AMRAP 12:00 3 Burpees 6 Box Jumps 24/20 9 Kettlebell Swings 53/35 _____________   Competitor 1 For load: Every 1:00 for 10:00 1 Front SquatJerk (make consistent increases)   For load: Weighted Bar Dips 8-8-8-8-8 (make consistent increases)   AMRAP 12:00 6 Handstand Push-ups […]

CrossFit Rest ________ Competitor 1&2 Rest ________ Weightlifting Muscle Snatch + Snatch 3(2+1) -choose weight- Power Clean + Jerk 75% 4(1+2) Pause Squat 65% 4×3 Barbell Row 4×8 -choose weight- “The greatest test of courage on earth is to bear defeat without losing heart.” ~Robert Green Ingersoll  

CrossFit “Lynne” 5 rounds for reps: Bench Press at Bodyweight Pull-ups (rest 3:00 between rounds) _____________   Competitor 1 Clean Test 1RM   For time: 21-15-9 Thrusters 95/65 Deadlift 225/155   For time: 60 Calorie Row 30 GHD Sit-ups 40 Calorie Row 20 GHD Sit-ups 20 Calorie Row 10 GHD Sit-ups _____________   Competitor 2

CrossFit With a partner for time: 100m Partner Carry 100 Air Squats 200m DBall Carry 150/100 100 Air Squats 400m Burden Run (log) 100 Air Squats 800m Run (share work anyhow. one person works at a time) ________________   Competitor 1 For load: Every 1:00 for 10:00 2 Power Clean & 2 Push Press (make

CrossFit For load: Push Press 5-5-5-5-5 (make consistent increases)   “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups _______________   Competitor 1 Snatch Test 1RM   Bench Press Test 1RM   Back Squat Test 1RM   For time: 2k Row _______________   Competitor 2 Snatch Test 1RM   Power Clean

7:00a Sprints 8:00a Weightlifting Competitors 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting  12:00p Strongman ___________ Weightlifting Friendship Cup Weightlifting Competition at CrossFit Full Strength If not competing: Test Snatch 1RM Test Clean & Jerk  1RM “Mystery creates wonder and wonder is the basis of man’s desire to understand.” ~Neil Armstrong

CrossFit Skill Bar MUscle-ups   L-Sit Accumulate 2:00   With a partner for time: 20 DBall Over the Shoulder 150/80 40 Calories on The Assault Bike 60 Deadlifts 225/155 80 Burpees to a Plate 100 Double unders (one person works at a time) ________________ Competitor 1 5 rounds for load: 1 Power Snatch + 1

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting (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- “Keep your face always toward the sunshine – and shadows will fall behind you.” ~Walt Whitman

CrossFit For load: Dumbbell Bench Press 10-8-6-6-6 (make consistent increases)   For time: 40 Wall Balls 30 Pullups 20 HSPU 30 Wall Balls 20 Pullups 10 HSPU 20 Wall Balls 10 Pullups 5 HSPU ________________   Competitor 1 Clean 70% 2×2 80% 2×1 85% 1×1 90% 3×1 95% 1×1 (only do this set if you

CrossFit For time: 1000m Assault Bike 50 Sit-ups 1000m Run 50 Sit-ups 1000m Row 50 Sit-ups 100 Double unders ______________   Competitor 1 For load: Every 1:00 for 10:00 2 Hang Power Cleans (AK)+ 1 Power Jerk (make consistent increases)   Bench Press 60% 1×5 65% 1×5 70% 1×5 75% 1×5   AMRAP 3:00 1