2016

CrossFit For load: Push Press 3-3-3-3-3 (make consistent increases)   For time: 150 Double unders   For time: 21 Thrusters 95/65 3 Rope Climbs 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climb ________________   Competitor 1 Drill Jerk In Split 3-2-2-1-1-1 (make consistent increases)   Clean 75% 1×2 80% 2×1 85% 1×1 90% […]

CrossFit For load: Deadlift 5-5-5-5-5 (make consistent increases)   For time: 600M Run 60 Kettlebell Swings 53/35 60 Sit-ups 400M Run 40 Kettlebell Swings 40 Sit-ups 200M Run 20 Kettlebell Swings 20 Sit-ups ________________   Competitor 1 Push Press 75% 1×3 85% 2×2 95% 3×1   Power Clean 75% 2×2 85% 2×1 90% 1×1 95%

CrossFit For time: 50 Wall Ball Shots 20/14 25 Strict Pull-ups 25 Strict Ring Dips 25 Back Squats 185/125 25 Kipping Ring Dips 25 Kipping Pull-ups 50 Wall Ball Shots 20/14 _______________   Competitor 1 Snatch 75% 2×2 80% 1×1 85% 2×1 90% 1×1 95% 2×1   Back Squat 70% 1×3 80% 2×2 90% 3×1

7:00a Sprints 8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting ___________________ Weightlifting Snatch + OHS Work up to Heavy 1+2 Cluster (Clean into Thruster) Work up to Heavy Single Back Squat 4×4 -choose weight-   “It is no use saying, ‘We are doing our best.’ You have got to succeed in

CrossFit For load: Push Press 5-5-5-5-5 (make consistent increases)   For time in teams of 3: 1000m Burden Run (1 log per team) 100 Overhead Squats 95/65 10 Rope Climbs (one person works at a time. everybody runs) ________________   Competitor 1 For load: Every 1:00 for 10:00 1 Power Snatch (make consistent increases)  

CrossFit Rest ____________ Competitor 1&2 Rest ____________ Weightlifting Block Snatch 75% 2×2 80% 3×1   Jerk(behind neck) + Jerk 80% 3(1+1)   Pause Squat 65% 3×3   Barbell Rows 4×8 -choose weight- “As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.” ~Audrey Hepburn

CrossFit AMRAP 1:00 Rope Climb   AMRAP 1:00 15′ Hand Walk   For load: Deadlift 5-5-5-5-5 (make consistent increases)   AMRAP 1:00 15′ Hand Walk   AMRAP 1:00 Rope Climb ________________   Competitor 1 Clean 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 3×1   Snatch Pull (deficit) 90% 4×3   For load: Split

CrossFit For load: Back Squat 8-8-8-8 (make consistent increases)   3 rounds for time: 500m Row 400m Run 50 Double unders ______________   Competitor 1 Push Press 80% 1×3 85% 1×3 90% 3×2   Power Clean 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 3×1   Bench Press 70% 2×3 80% 3×2   AMRAP

CrossFit For time: 75 Air Squats 75 Sit-ups 75 Push-ups 75 Pull-ups 75 Push-ups 75 Sit-ups 75 Air Squats ____________   Competitor 1 Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 3×1   Back Squat 70% 2×3 80% 3×2   For load: Bent Dumbbell Rows 12-12-12-12   For time: 30 Strict Pull-ups 90′

7:00a-2:00p Open Gym 7:00a Sprint 7:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a Kettlebell 10:30a Powerlifting 12:00p Weightlifting _________________   Weightlifting Snatch 80% 1×2 85% 2×2 -then- Work up to Heavy single   Clean + Jerk 80% 2+1 85% 2(2+1) -then- Work up to Heavy single   Back Squat 4×4 -choose weight- “You win some, lose