January 2017

CrossFit For load: Front Squat 5-3-3-2-2-2 (make consistent increases)   With a partner for time: 50 Power Cleans 135/95 75 Box Jumps 24/20 100 Bar Facing Burpees 125 Russian Kettlebell Swings 70/44 250 Double unders ___________________   Competitor 1 5 rounds for load: 1 Snatch Pull + 1 Snatch + 1 Overhead Squat (make consistent […]

CrossFit Skill Bar Muscle-up or CTB Pull-up   “Lynne” 5 rounds for total reps: Bench Press (Bwt/.66 Bwt) Pull-ups (rest 3:00) __________________   Competitor 1 For load: Weighted Bar Dips 5-5-5-5-5 *follow each set with 1 legless rope climb   For time: 5 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip)

CrossFit 6:00 AMRAP 800m Run Max Power Snatches at 75/55   (rest 6:00)   6:00 AMRAP 800m Run Max Thrusters 75/55   (rest 6:00)   6:00 AMRAP 800m Run Max Bar Facing Burpees _______________   Competitor 1 Every 1:00 for 10:00 Odd min: 10 Burpees Even min: 10 Toes to Bar   (rest 2:00)  

8:00a CrossFit Competitor 10:30a Kettlebell 10:30a Powerlifting 11:00a Iron Athlete Gymnastics Clinic 12:00p Strongman 12:00p Weightlifting 7:00p 2016 Year End Party at EVCF ________________ Weightlifting Power Snatch + Snatch Work up to Heavy 1+1 Power Clean + Clean & Jerk Work up to Heavy 1+1 Front Squat 5-5-5

CrossFit Skill Kettlebell Overhead Squat 7-5-3 (each arm) (make consistent increases)   5 rounds for time: 7 Ring Dips 14 Toes to Bar 21 Wall Ball Shots 20/14 28 Double unders 200m Sprint ____________________   Competitor 1 5 rounds for load: 1 Power Clean + 1 Hang Clean (ak) + 1 Front Squat (make consistent increases)

CrossFit Rest ______________ Competitor 1&2 Rest ______________ Sprints 6:00p Sleds at EVCF ______________ Weightlifting Split Jerk Test 1RM Drop Snatch 80% 4×2 Pause Squats 50% 8×2 (Focus on speed) “The greatest deception men suffer is from their own opinions.” ~Leonardo da Vinci

CrossFit Skill Bar Muscle-up or CTB Pull-up   With a partner for time: 90 Double unders 30 Handstand Push-ups 30 Toes to Bar 30 Over Box Jump 24/20 90 Push-ups 90 Sit-ups 90 Air Squats 30 Handstand Push-ups 30 Toes to Bar 30 Over Box Jump 24/20 90 Double unders (one person works at a

CrossFit For load: Bench Press 5-3-3-2-2-2 (make consistent increases)   For time: 100m Row 200m Row 300m Row 400m Row 500m Row 400m Row 300m Row 200m Row 100m Row *follow each set with 10 push-ups (alternate with a partner. both row all distances) ___________________   Competitor 1 5 rounds for load: 2 Tempo Close

CrossFit AMRAP 5:00 2 Wall Walks 3 DBall Over The Shoulder 150/80 4 Burpees to a 6″ reach (rest 5:00) AMRAP 5:00 3 Rope Climbs 4 Burpees to a 6″ reach 5 Strict Pull-ups (rest 5:00) AMRAP 5:00 4 Burpees to a 6″ reach 5 Handstand Push-ups 6 Toes to Bar ___________________ Competitor 1 Clean

CrossFit Skill Kettlebell Overhead Squat 7-5-3 (each arm) (make consistent increases)   AMRAP 12:00 (with a partner) 12 Shoulder to Overhead 95/65 12 Toes to Bar 12 Power Cleans 95/65 (switch athletes each exercise.) __________________   Competitor 1 5 rounds for load: 1 Clean Pull + 1 Clean + 2 Hang Cleans *follow each set