2016

CrossFit / Competitor 1&2 AMRAP 7:00 10 Power Snatches 75/55 3 Bar Muscle-ups ____________ Weightlifting Rest “Men are like steel. When they lose their temper, they lose their worth.” ~Chuck Norris    

8:30a Yoga ________ CrossFit Rest ________ Competitor 1&2 Rest ________ Weightlifting Muscle Snatch 4×2 -choose weight- Block Clean (above knee) 80% 4×2 Pause Squat 65% 4×3 Barbell Rows 4×8 -choose weight- “You can’t expect to hit the jackpot if you don’t put a few nickels in the machine.” ~Flip Wilson

CrossFit For load: Every 1:00 for 10:00 1 Clean & Jerk (add 10lbs/5lbs each set)   For time: 1 Mile Run   PNF Stretch _______________   Competitor 1&2 At a 5k pace: 1k Row 1k Run 1k Row   PNF Stretch _______________   Weightlifting Clean + Jerk 85% 4(1+1)   Clean Pull 4×3 -choose weight-

CrossFit Skill Rope Climb   AMRAP 14:00 7 Handstand Push-ups 14 Pull-ups 7 Ring Dips 14 Kettlebell Swings 53/35 7 Hand Release Push-ups   For time: 150 Double unders __________________   Competitor 1&2 For load: Every 1:00 for 10:00 1 Thruster + 1 Jerk (add 10lbs/5lbs each set)   For time: 40 Wall Ball Shots

CrossFit For load: Every 1:00 for 10:00 1 Power Snatch (add 10lbs/5lbs each set)   For time: 9-15-21 Calories on the Rower Thrusters 95/65 ___________________   Competitor 1&2 For load: Every 1:00 for 10:00 1 Power Snatch + 1 Hang Snatch (AK) (add 10lbs/5lbs each set)   AMRAP 3:00 Strict Handstand Push-ups (alternate with a

CrossFit / Competitor 1&2 Open Workout 16.2 ______________ Weightlifting Rest “The best advice I’ve received is to be yourself. The best artists do that.” ~Frank Gehry

CrossFit Rest _____________   Competitor 1&2 Rest _____________   Weightlifting Muscle Snatch 4×2 -choose weight-   Push Press 80% 4×3   Pause Squat 65% 4×3   Barbell Rows 4×8 -choose weight- “Love is the magician that pulls man out of his own hat.” ~Ben Hecht

CrossFit Clean + Jerk Work to a heavy set of 2+1 85% of heavy set: 3(1+1)   For time: 700m Shuttle Run 21 Power Clean & Jerks 75/55 500m Shuttle Run 15 Power Snatches 75/55 300m Shuttle Run 9 Thrusters 75/55 _________________   Competitor 1&2 Clean from blocks Work to a heavy set of 2

CrossFit Skill Hand Walking   AMRAP 3:00 Bar Muscle-ups (alternate sets with a partner)   5 rounds for time: 20 Calorie Row 15 Wall Ball Shots 20/14 20 Double unders 5 Power Clean 155/105 __________________   Competitor 1&2 For load: Every 1:00 for 10:00 Power Clean & Jerk (add 10lbs/5lbs each set)   15 rounds

  CrossFit Power Snatch Work to a heavy set of 2 80% of heavy set: 4×2   “The Dark Horse Special” For time: 30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 60 Sit-ups 70 Burpees ________________   Competitor 1&2 Slow Snatch Pull + Snatch (:05 to hip) Work to a heavy set of 1+1 85%