January 2017

6:30a Open Gym 8:00a CrossFit Competitor Meeting 8:00a Weightlifting Competitors 10:30a Kettlebell 10:30a Powerlifting 12:00p Strongman 12:00p Weightlifting _____________ Weightlifting High Pull + Snatch Work up to Heavy 1+1 Clean + Front Squat + Jerk Work up to Heavy 1+1+1 Front Squat 85% 3×2 90% 2×2 4 rounds (choose weight) 10 Bulgarian Split Squats (left […]

CrossFit For load: Dumbbell Bench Press 10-8-6-6-6 (make consistent increases)   3 rounds for time: 7 Back Squats 225/155 14 Toes to Bar 400m Run (squat from the rack) _______________   Competitor 1 For load: Power Clean & Push Press 5-5-5-5-5 (T&G) (make consistent increases)   5 rounds for load: 1 Slow Pull (:05) +

CrossFit Rest __________ Competitor 1&2 Rest __________ Sprints 6:00p Sleds at EVCF __________ Weightlifting Power Jerk + Split Jerk Work up to Heavy 1+1   Snatch Push Press + Drop Snatch 85% 5(2+1)   Pause Squats 60% 8×2 (Focus on speed)   Barbell Lunge 3×8 -choose weight- (8 each side, alternating legs)   Barbell Roll

CrossFit For load: Thruster 3-2-2-1-1-1 (from the rack. make consistent increases)   AMRAP 10:00 30 Double Unders 15 Snatches 75/55 ________________   Competitor 1 At a moderate load: Hang Snatch High Pull 3-3-3-3-3 (make consistent increases)   Snatch 70% 3.2.1 75% 3.2.1 80% 3.2.1   Not timed: 21-15-9 Back Extensions GHD Sit-ups Steps of Walking

CrossFit For load: Deadlift 3-3-3-3-3 (make consistent increases)   For time: 50 Burpees 1:00 L-Sit Hold 10 Rope Climbs 1:00 Handstand Hold 100 Sit-ups 1:00 Wall Sit Hold 10 Wall Walks 1:00 L-Sit Hold 50 Burpees ______________   Competitor 1 For load: Power Snatch 5-5-5-5-5 (T&G) (make consistent increases)   AMRAP 10:00 2 Ring Muscle-ups

CrossFit For load: DBall Over The Shoulder 3-2-2-1-1-1 (make consistent increases) 2 rounds for time: 35 Pull-ups 800m Run 35 Shoulder to Overhead 95/65 ________________ Competitor 1 Clean + Jerk 70% 2+2 75% 2+1 80% 2+1, 2+1 85% 2+1 5 attempts for distance: Standing Broad Jump Front Squat 70% 1×3 75% 1×3 80% 4×2 For time: