2016

CrossFit Skill AMRAP 7:00 1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip (each round unbroken)   For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-up Toes to Bar Box Jump Burpee 24/20 (alternate rounds with a partner) ______________   Competitor 1 Muscle Snatch 1×3 -choose weight- 2×2 -choose weight- 3×1 -choose weight-   Snatch 75% […]

8:00a CrossFit Competitor 8:00a Weightlifting Competitors 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting _____________ Weightlifting Pause Snatch 90% 3×1 Clean+Front Squat+Jerk Work up to a Heavy (1+1+1) Back Squat 85% 2×3 90% 3×2 “Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.” ~Henry Ward Beecher

CrossFit For load: Deadlift 5-5-3-3-3 (make consistent increases)   For total reps: Every 1:00 for 10:00 Odd min: Handstand Push-ups Even min: Rope Climbs (choose reps prior to start. unbroken)   For time: 10-9-8-7-6-5-4-3-2-1 Russian Kettlebell Swing 70/53 Goblet Squat _____________   Competitor 1 Bench Press 65% 1×8 70% 1×8 75% 1×8 80% 1×8  

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Weightlifting Push Press + Power Jerk + Split Jerk 4(1+1+1) @ 90% of Heavy Set (Based on Heavy Set from 6/16)   Block Clean (AK) 80% 4×2   Back Squat 80% 4×2   Barbell Row 4×8 -choose weight- “The miracle is not that we do this

CrossFit For load: Close Grip Bench Press 8-8-5-5-5 (make consistent increases)   For time: 45 Calorie Assault Bike 30 Burpee Box Jumps 24/20 15 DBall Over the Shoulder 150/80 ______________   Competitor 1 5 rounds for load: 1 Snatch High Pull + 1 Snatch + 1 Snatch High Pull (make consistent increases)   Clean from

CrossFit For load: Front Squat 5-5-3-3-3 (make consistent increases)   AMRAP 15:00 50′ Walking Lunge 100′ Single Arm Overhead Carry 70/53 50 Sit-ups ______________   Competitor 1 Push Press 70% 1×5 75% 1×5 80% 1×5 85% 3×2   Power Clean 3 Waves: 70% 1×5 80% 1×3   Bench Press 65% 1×8 70% 1×8 80% 1×5

CrossFit Skill Hand Walking   4 rounds for time: 15 Wall Ball Shots 20/14 12 Deadlifts 185/125 9 Bar Facing Burpees ______________   Competitor 1 Drop Snatch 2×3 -choose weight- 3×2 -choose weight-   Snatch 75% 1.2.1 80% 2.1.2 85% 1.2.1   Back Squat 65% 1×8 70% 1×8 80% 1×5 85% 1×5   AMRAP 10:00

7:00a Sprint 8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting _______________   Weightlifting Pause Snatch + Snatch Work up to a Heavy (1+1)   Clean+Front Squat+Jerk Work up to a Heavy (1+2+1)   Back Squat 85% 2×3 90% 3×2 “To listen is an effort, and just to hear is no merit.

CrossFit For load: Power Snatch 3-2-2-1-1-1 (make consistent increases)   7 rounds for time: 4 HSPU 5 Squat Cleans 115/85 6 Pull-ups 7 KB swings 53/35 ________________   Competitor 1 Bench Press 60% 1×8 65% 1×8 70% 1×8 75% 1×8   Back Squat 60% 1×8 65% 1×8 70% 1×8 75% 1×8   Moderate load: RDL

CrossFit Rest _________ Competitor 1&2 Rest _________ Weightlifting Push Press + Power Jerk + Split Jerk Work up to a Heavy (1+1+1) -then- 2(1+1+1) @ 90% of Heavy Set Block Clean (AK) 3×2 -choose weight- Back Squat 80% 4×2 Barbell Row 4×8 -choose weight- “Don’t worry about being a star, worry about doing good work,