2016

CrossFit For load: Thruster 3-2-2-1-1-1 (make consistent increases)   “Sisson” AMRAP 20:00 1 Rope Climb 5 Burpees 200m Run ______________   Competitor 1 Clean from blocks (BK) 70% 1×3 75% 1×3 80% 3×2   Snatch Pull 90% 1×3 100% 1×3 110% 2×2   Front Squat 70% 2×3 80% 3×3   For total distance: 20yrd Sled […]

CrossFit For load: Power Clean 3-2-2-1-1-1 (make consistent increases)   For time: 1:00 L-Sit Hold 100 Wall Ball Shots 20/14 1:00 L-Sit Hold ___________________   Competitor 1 Push Press 70% 2×5 80% 3×3   Power Clean 75% 1×5 80% 1×3 85% 3×2   Bench Press 65% 1×8 70% 1×8 80% 1×5 85% 1×3   3

CrossFit Skill Muscle-ups (ring or bar)   For time: 250m Row 25 Bench Press 135/95 500m Row 50 Pull-ups 500m Row 25 Bench Press 250m Row _____________   Competitor 1 Snatch Push Press + Overhead Squat 4+1 -choose weight- 3+2 -choose weight- 2+3  -choose weight- 1+4 -choose weight-   Snatch 70% 1×3 75% 1×3 80%

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 “Life’s most persistent and urgent question is, ‘What are you doing

CrossFit For load: Power Snatch 5-3-3-2-2-2 (make consistent increases)   “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats   or   “Mary” AMRAP 20:00 5 Handstand Push-ups 10 Pistols (alt legs) 15 Pull-ups ______________   Competitor 1 Bench Press 60% 1×8 70% 1×8 75% 1×8 80% 1×8   Back Squat 60% 1×8 70%

CrossFit Rest __________ Competitor 1&2 Rest __________ Weightlifting Push Press + Power Jerk + Split Jerk Work up to a Heavy (2+1+1) -then- 3(2+1+1) @ 90% of Heavy Set Block Clean (AK) 3×2 -choose weight- Back Squat 80% 4×2 Barbell Row 4×8 -choose weight- “Mechanization best serves mediocrity.” ~Frank Lloyd Wright

CrossFit For load: Thrusters 5-3-3-2-2-2 (make consistent increases)   AMRAP 7:00 1 Rope Climb 7 Handstand Push-ups (alternate rounds with a partner)   “Annie” For time: 50-40-30-20-10 Double unders Sit-ups ________________   Competitor 1 Clean from blocks (BK) 70% 1×3 75% 2×2 80% 5×1   Snatch Pull 100% 4×3   Front Squat 65% 1×5 70%

CrossFit For load: Power Clean 5-3-3-2-2-2 (make consistent increases)   AMRAP 10:00 40yrd Walking Lunge 80yrd Farmers Walk 70/53 160yrd Shuttle Run   For time: 250m Row (rest 3:00) 250m Row ______________   Competitor 1 Push Press 65% 1×5 70% 1×5 75% 1×3 80% 1×3   Power Clean 70% 2×3 80% 3×2   Bench Press

CrossFit Skill Hand Walking   10 rounds for time: 3 Ring Dips 5 Strict Press 95/65 7 Pull-ups   AMRAP 1:00 Assault Bike for Calories _____________   Competitor 1 Snatch Push Press + Overhead Squat 4(4+1) -choose weight-   Snatch 70% 1×3 75% 2×2 80% 5×1   Back Squat 60% 1×8 65% 1×8 70% 1×5

7:00a Sprints 8:00a Weightlifting Competitors 8:00a CrossFit Competitors 10:30a Kettlebell 10:30a Powerlifters 12:00p Weightlifting _______________   Weightlifting 3-Position Snatch Work up to a Heavy Set of: 1+1+1 (Positions – Hip, Knee, Floor)   3-Position Clean Work up to a Heavy Set of: 1+1+1 (Positions – Hip, Knee, Floor)   Back Squat 80% 2×4 85% 1×4+