February 2017

CrossFit For load: Weighted Push-up 8-5-5-3-3-3 (make consistent increases)   “Helen” 3 rounds for time: 400m Run 21 Kettlebell Sings 53/35 12 Pull-ups __________________   Competitor 1 Front SquatJerk Work to a heavy set of 3 100% of heavy set: 10 reps for time   For time: 25 Toes to Bar 50 Burpees to a […]

CrossFit Rest _________________   Competitor 1&2 Rest _________________   Sprints 6:00p Sleds at EVCF _________________   Weightlifting Power Jerk + Split Jerk Work up to Heavy 1+2 -then- 4(1+1) at same weight   Cluster (Clean into Thruster) Work up to Heavy 2   Pause Squats 50% 8×2 (Focus on speed)   5 rounds for total

CrossFit For load: Weighted Pull-up 5-3-3-2-2-2 (make consistent increases)   For total reps + calories: 0:00-7:00 Row for calories (alternate with partner every 15 calories) 7:00-12:00 Wall Ball Shots 20/14 (share work anyhow) 12:00-15:00 Burpees to a plate (share work anyhow) __________________   Competitor 1 Clean Work to a heavy set of 3 (t&g) 100%

CrossFit For load: Every 1:00 for 10:00 1 Clean + 1 Thruster (add 10lbs/5lbs each set)   For time: 200m Run (rest 1:30) 200m Run (rest 1:15) 200m Run (rest 1:00) 200m Run (rest :45) 200m Run (rest :30) 200m Run (rest :15) 200m Run __________________   Competitor 1 5 rounds for load: 3 Tempo

CrossFit For load: Turkish Get-up (each arm) 1-1-1-1-1 (make consistent increases)   AMRAP 6:00 30 Wall Ball Shots 20/14 30 Pull-ups 30 Box Jumps 24/20 30 Push-ups 30 Kettlebell Swings 53/35 30 Burpees   (rest 6:00)   AMRAP 6:00 30 Burpees 30 Kettlebell Swings 53/35 30 Push-ups 30 Box Jumps 24/20 30 Pull-ups 30 Wall

7:00a CrossFit Competitors depart for camp 8:00a Weightlifting Competitors 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 5-3-3-2

CrossFit For load: Push Press 3-2-2-1-1-1 (make consistent increases)   Record splits for each interval: 0:00-5:00 800m Run 5:00-10:00 50 Pull-ups 10:00-15:00 150 Double unders 15:00-20:00 50 Handstand Push-ups 20:00-25:00 800m Run _________________   Competitor 1&2 Athletes not attending Training Camp   5 rounds for load: 1 Push Press + 1 Pause Jerk (:02 in

CrossFit Rest _______________   Competitor 1&2 Rest _______________   Sprints 6:00p Sleds at EVCF _______________   Weightlifting Power Jerk + Split Jerk Work up to Heavy 1+2 -then- 4(1+1) at same weight   Cluster (Clean into Thruster) Work up to Heavy 2   Pause Squats 50% 8×2 (Focus on speed) 5 rounds for total time:

CrossFit For load: Front Squat 3-2-2-1-1-1 (make consistent increases)   AMRAP 14:00 (with a partner) 7 Deadlifts 135/95 7 Hang Power Cleans 7 Shoulder to Overhead (share work anyhow) __________________   Competitor 1 0:00-7:00 AMRAP: 7 Snatches 75/55 7 Snatches 95/65 7 Snatches 115/85 7 Snatches 135/95 7 Snatches 155/105 (any style snatch)   7:00-14:00

CrossFit Skill Hand Walk   For load: Bench Press 3-2-2-1-1-1 (make consistent increases)   For time: 50 Kettlebell Swings 53/35 30 Toes to Bar 50 Wall Ball Shots 20/14 40 Kettlebell Swings 20 Toes to Bar 40 Wall Ball Shots 30 Kettlebell Swings 10 Toes to Bar 30 Wall Ball Shots ___________________   Competitor 1