2016

CrossFit For load: Bench Press 8-6-4-2-2 (make consistent increases) AMRAP 7:00 7 Toes to Bar 21 Double unders 7 Handstand Push-ups For total distance: 20yrd Sled Push (start with 45lbs, add 45lbs each push. no rest between attempts) (continue until you are unable to go 20yrds without stopping) _____________ Competitor 1 Back Squat Test 1RM […]

8:00a CrossFit Competitor 8:00a Weightlifting Competitors 10:30a Kettlebell 10:30a Powerlifting 12:00p Strongman 12:00p Weightlifting __________ Weightlifting Snatch 2 Waves 85% 1×1 90% 1×1 95% 1×1 Clean+ Jerk 2 Waves 85% 1(1+1) 90% 1(1+1) 95% 1(1+1) Front Squat 90% 3×1

CrossFit Skill Handwalking 7 rounds for time: 10 Box Jumps 15 Second L-Sit Hold 10 Ring Rows 15 Push-ups (hand release) ___________ Competitor 1 Power Snatch Work to a heavy set of 3 90% of heavy set: 10×1 (every :30) Push Press Work to a heavy set of 3 90% of heavy set: 4×2 AMRAP

CrossFit Rest __________ Competitor 1&2 Rest __________ Weightlifting High Hang Snatch (hip) 3×2 -choose weight- Power Clean + Jerk 80% 4(1+2) Pause Squat 65% 4×3 Barbell Row 4×8 -choose weight- Barbells For Boobs Registration Link 

CrossFit For load: Back Squat 3-3-3-3-3 (make consistent increases)   For time: 800m Run (rest 3:00) 400m Run (rest 2:00) 400m Run (rest 2:00) 200m Run (rest 1:00) 200m Run (rest 1:00) 200m Run ____________   Competitor 1 For load: Every 1:00 for 10:00 1 Pause Clean (:02 BK + :02 AK) (make consistent increases)

CrossFit For load: Hang Power Clean (AK) 2-2-2-2-2 (make consistent increases)   “Angie” For time” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats ____________   Competitor 1 Jerk Work to a heavy set of 3 90% of heavy set: 10×1 (every :30)   Hang Power Clean (AK) Work to a heavy set of 3

CrossFit For load: Bench Press 4-4-4-4-4 *follow each set with 1 rope climb   For time: 30 Calorie Row 20 Pull-ups 30 Ball Slams 20/14 20 Walking Lunges (steps each leg) 30 Toes to Bar 20 Box Jumps 24/20 30 Kettlebell Swings 53/35 20 GHD Sit-ups 30 Air Squats 20 Burpees _____________   Competitor 1

CrossFit Competitors at “Best of AZ Competition” hosted by CrossFit Fury 8:00a Weightlifting Competitors 10:30a Powerlifting 12:00p Strongman 12:00p Weightlifting to  ________ Weightlifting Snatch Test 1RM Clean & Jerk Test 1RM    

CrossFit Skill Bar Muscle-ups   3 rounds for time: 400m Run 50 Double unders 50′ Bear Crawl 50′ Walking Lunge ____________   Competitor 1&2 Rest day for athletes competing in “Best of AZ”   For load: Every 1:00 for 10:00 1 Snatch High Pull + Power Snatch (deficit) (make consistent increases)   For load: Front

CrossFit Rest ________ Competitor 1&2 Rest ________ Sprints 6:00p at Corona del Sol ________ Weightlifting Snatch 70% 4×1 Clean + Jerk 70% 4(1+1) Pause Squat 60% 4×3 Barbell Row 4×8 -choose weight- “What really matters is what you do with what you have.” ~H. G. Wells