2016

Competitor 1&2 With a partner 5:00 to complete: 1000m Shuttle Run ~then~ 10:00 to complete: 7 Rope Climbs 14 Ring MU 21 Bar MU 14 Ring Mu 7 Rope Climb ~then~ 5:00 to establish: 1RM Shoulder to Overhead   15:00 rest   With a partner 5:00 to complete: 400m Sled Push 180/135 ~then~ 10:00 to […]

CrossFit Power Clean + Clean Work to a heavy set of 1+1 85% of heavy set: 3(1+1)   “Rambo” 5 rounds for time: 50 Double Unders 20 Pull-ups _________________   Competitor 1&2 Pause Snatch (:02 BK) Work to a heavy set of 1 85% of heavy set: 5×1 (no pause)   Back Squat Work to

CrossFit Rest ______________ Competitor 1&2 Rest ______________ Weightlifting Block Snatch 80% 4×2 Block Clean 80% 4×2 Pause Front Squat 70% 4×3 Barbell Rows 4×8 -choose weight- “The measure of choosing well, is, whether a man likes and finds good in what he has chosen.” ~Charles Lamb

CrossFit Snatch Push Press + Overhead Squat Work to a heavy set of 1+1 85% of Heavy set: 3(1+1)   For time: 50 Wall Ball Shots 20/1 50 Pull-ups 50 Burpees 25 Wall Ball Shots 25 Pull-ups 25 Burpees __________________   Competitor 1 Clean from blocks (BK) + Front Squat Work to a heavy set

CrossFit AMRAP 3:00 30′ Hand Walk (alternate every with a partner every attempt)   5 rounds for total reps: Ring Muscle-ups (rest :30 between rounds)   For time: 750m Row 50 Double unders 30 Deadlifts 275/185   __________________   Competitor 1 Power Clean + Thruster Work to a heavy set of 1+1 85% of heavy

CrossFit Power Clean + Push Press Work to a heavy set of 1+1 85% of heavy set: 3(1+1)   “Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run ________________   Competitor 1 3 Position Snatch (AK/BK/Ground) Work to a heavy set of 1+1+1 85% of heavy set: 3(1+1+1)  

CrossFit Power Clean + Clean + Front Squat Work to a heavy set of 1+1+1 85% of heavy set: 3(1+1+1)   For time: 40 Pull-ups 800m Run 40 Bench Press 155/105 800m Run 40 Pull-ups _________________   Competitor 1&2 Snatch + Overhead Squat Work to a heavy set of 1+1 85% of heavy set: 5(1+1)

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting Clean 80% 2×1 85% 3×1 Clean Pull 4×3 -choose weight- Front Squat 85% 4×2 AMRAP 1:30 Abmat Situps Face Pulls 4×10 -choose weight- “Fame is a vapor, popularity an accident, and riches take wings. Only one thing endures and that is character.” ~Horace Greeley

CrossFit Snatch Push Press + Overhead Squat Work to a heavy set of 2+1 85% of heavy set: 3(2+1)   For time: 21-15-9 Deadlift 225/155 Box Jumps 24/20 ___________________   Competitor 1 Clean from blocks (BK) Work to a heavy set of 2 90% of heavy set 5×1 (follow each set with 1 rope climb)

CrossFit Skill Hand Walking   4 rounds for total reps: Ring Muscle-ups (rest :45 between sets)   For time: 30-20-10 Wall Ball Shots 20/14 Burpees to a plate ~then~ AMRAP 3:00 CTB Pull-ups _________________   Competitor 1 Power Clean + Push Press Work to a heavy set of 1+1 85% of heavy set: 5(1+1)