2016

8:00a Competitor Training 8:00a Open Gym 8:00a Sprints 9:00a Open Gym 10:00a Powerlifting 10:30a Kettlebell 11:00a Weightlifting 1:00p-5:00p Powerlifting Clinic “The Strategy of Winning” *GYM IS CLOSED FOR CLINIC ______________ Weightlifting Snatch 2 Waves of: – 80% 1×1 – 85% 1×1 – 90% 1×1 Clean + Jerk 2 Waves of: – 80% 1+1 – 85% […]

CrossFit/Competitor 1&2 16.1 AMRAP 20:00 25′ Overhead Lunge 95/65 8 Bar Facing Burpees 25′ Overhead Lunge 95/65 8 Chest to Bar Pull-ups __________________ Weightlifting Rest “In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do

CrossFit Rest __________   Competitor 1&2 Rest __________   Weightlifting Block Snatch 80% 4×2   Block Clean 80% 4×2   Pause Squat 65% 4×3   Barbell Rows 4×8 -choose weight- “If you want to know what a man’s like, take a good look at how he treats his inferiors, not his equals.” ~J.K. Rowling  

CrossFit Skill Hand Walking   For time: 250m Row 1000m Run 25 Toes to Bar 100 Double unders 25 Toes to Bar 1000m Run 250m Row _______________   Competitor 1&2 For load: Every 1:00 for 10:00 1 Power Clean + 1 Thruster (add 10lbs/5lbs each set)   4 rounds for time: 15 Calories on The

CrossFit Power Snatch Work to a heavy set of 3 80% of heavy set 3×3   “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats __________________   Competitor 1&2 Snatch Work to a heavy set of 2 85% of heavy set: 5×1 (:30 rest between sets)   Back Squat Work to a heavy set

CrossFit For load: Every 1:00 for 10:00 1 Clean (add 10lbs/5lbs each set)   AMRAP 7:00 7 Handstand Push-ups 14 Kettlebell Swings 53/35 7 Box Jumps 24/20   (rest 2:00)   AMRAP 7:00 14 Toes to Bar 21 Double unders 14 Wall Ball Shots 20/14   (rest 1:00)   AMRAP 3:30 Ring Muscle-ups __________________  

CrossFit Rest __________ Competitor 1&2 Rest __________ Weightlifting Block Snatch 80% 4×2   Block Clean 80% 4×2   Pause Squat 65% 4×3   Barbell Rows 4×8 -choose weight- “Nothing so conclusively proves a man’s ability to lead others as what he does from day to day to lead himself.” ~Thomas J. Watson

CrossFit For load: Every 1:00 for 10:00 1 Overhead Squat (add 10lbs/5lbs each set)   For total reps + calories: 1:00 Pull-ups 1:00 Rowing 1:00 Pull-ups 2:00 Rowing 1:00 Pull-ups 3:00 Rowing 1:00 Double unders _______________   Competitor 1&2 Clean + Front Squat + Jerk Work to a heavy set of: 1+1+1 85% of heavy

CrossFit For total reps: Every 1:00 for 10:00 Odd min: 1 Strict HSPU + HSPU’s Even min: 1 Ring Muscle-up + Ring Dips (choose reps prior to start. unbroken)   “Sisson” AMRAP 20:00 1 Rope Climb 5 Burpees 200m Run ____________________   Competitor 1&2 For load: Every 1:00 for 5:00 2 Power Cleans from blocks

CrossFit For load: Every 1:00 for 10:00 1 Power Clean + 1 Push Press (add 10lbs/5lbs each set)   AMRAP 10:00 5 Shoulder to Overhead 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20 _________________   Competitor 1&2 For load: Every 1:00 for 10:00 3 Position Hang Power Snatch (Hip/AK/BK) (add 10lbs/5lbs each set)   For