February 2017

CrossFit For load: Power Clean & Push Press 3-2-2-1-1-1 (make consistent increases)   2 rounds for time: 35 Kettlebell Swings 53/35 35 Calorie Row 35 Sit-ups 35 Wall Ball Shots 20/14 __________________   Competitor 1&2 3 rounds for time: 400m Run 45′ Hand Walk   Clean 70% 1×3 75% 2×2 80% 3×1   AMRAP 7:00 […]

CrossFit For load: Weighted Push-ups 7-5-5-3-3-3 (make consistent increases) 4rounds for time: 400m Run 50 Double unders (rest 1:00) _______________ Competitor 1 For load: Every 1:00 for 10:00 1 Power Snatch + 1 Snatch (add 10lbs/5lbs each set) 3 rounds: 45′ Overhead Walking Lunge 45/35 (plate) (rest as needed between rounds) AMRAP 8:00 (85% effort)

CrossFit AMRAP 7:00 250m Row 9 Thrusters 95/65   (rest 7:00)   AMRAP 7:00 250m Row 9 CTB Pull-ups _____________   Competitor 1 Jerk 75% 1×3 80% 2×2 85% 3×1   For total reps: Every 1:00 for 10:00 Odd min: 2 Front Squats at 80% Even min: Toes to Bar (unbroken) (start every minute with

7:00a CrossFit Competitor 8:00a Weightlifting Competitor 8:00a Open Gym 10:30a Kettlebell 12:00p Weightlifting ________________________   Weightlifting Snatch + Hang Snatch Work up to Heavy (1+1)   Clean + Jerk Work up to Heavy (1+2+1)   Front Squat 80% 5×3   Partner Stretches

Open 17.1 For time: (cap 20) 10 Dumbbell Snatches 50/35 15 Burpee Box Jump-Overs 24/20 20 Dumbbell Snatches 15 Burpee Box Jump-Overs 30 Dumbbell Snatches 15 Burpee Box Jump-Overs 40 Dumbbell Snatches 15 Burpee Box Jump-Overs 50 Dumbbell Snatches 15 Burpee Box Jump-Overs “I like the dreams of the future better than the history of

CrossFit Rest _______________ Competitor 1&2 Rest _______________ Sprints 6:00p Sleds at EVCF _______________ Weightlifting Snatch Drills (15 mins) Power Clean + Front SquatJerk Work up to Heavy 1+1 (front squat directly into jerk.) 1.5 Squats 50% 5×4 (Focus on position) 5 rounds for time: L-Hang (Use a med ball if you want to add weight)

CrossFit For load: Weighted Pull-up 3-2-2-1-1-1 (make consistent increases)   3 rounds for time: 400m Run 21 Burpees __________________   Competitor 1 3 rounds for time: 400m Run 21 Burpees   Clean 75% 1×3 80% 2×2 85% 3×1   AMRAP 7:00 45′ Walking Lunge 30 Double unders 15 Toes to Bar __________________   Competitor 2

CrossFit For time: 100 Double unders 90 Air Squats 80 Sit-ups 70 Kettlebell Swings 53/35 60 Push-ups 50 Box Jumps 24/20 40 Steps Walking Lunge 30 Handstand Push-ups 20 Toes to Bar 10 DBall Over The Shoulder 150/80 __________________   Competitor 1 For load: Every 1:00 For 10:00 2 Power Clean & Push Press (add

CrossFit For load: Single Arm Dummbell Overhead Squat 9-7-5 (both arms. make consistent increases)   “Fran” For time: 21-15-9 Thruster 95/65 Pull-up ________________   Competitor 1 5 rounds for load: 1 Power Snatch + 1 Snatch + 1 Overhead Squat (make consistent increases)   Back Squat 75% 2×3 80% 3×2   For total reps +

8:00a CrossFit Competitor 8:00a Open Gym 10:30a Kettlebell 12:00p Weightlifting ________________   Weightlifting Snatch High Pull + Snatch Work up to Heavy (1+1)   Clean + Jerk Work up to Heavy (1+2)   Front Squat 3-3-3-1