March 2017

8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:00a CrossFit 10:30a Kettlebell 11:00a Muscle-up Clinic (gym closed during clinic) _______________________ Weightlifting Snatch Work to a heavy set of 1 Clean & Jerk Work to a heavy set of 1 Back Squat 85% 6×2 (fast concentric, 90 sec rest) Strict Pull-ups 60 reps

CrossFit For load: Power Snatch 5-4-3-2-1 (make consistent increases)   2 rounds for time: 800m Run 45  Wall Balls 20/14 30 Pullups 15 HSPU __________________   Competitor 1 Strict Press 5×5 (choose a weight that allows you to complete all sets) *follow each set with 10 GHD Sit-ups   5 rounds for load: 5 Weighted

CrossFit Rest _____________ Competitor 1&2 Rest _____________ 6:00p Sleds at EVCF _____________ Weightlifting Snatch Drills (15min) Power Jerk + Jerk 3(1+2) -choose weight- Power Clean + Push Press Work up to Heavy (1+3) -then- 3(1+3) @ 90% of Heavy Set “Only those who have learned the power of sincere and selfless contribution experience life’s deepest

CrossFit 10 rounds for time: 1 Rope Climb 10 Burpees 20 Double unders __________________   Competitor 1 Deadlift Work to a heavy set of 10 (t&g) (get to the heavy set of 10 in as efficient manner as possible)   For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-up Toes to Bar   10 rounds for time: 1 Rope

CrossFit For load: Every 1:00 for 10:00 1 Cluster (make consistent increases)   For time: 1000m Row 30 Deadlifts 275/185 ________________________   Competitor 1 Power Clean 5×5 (choose a weight that allows you to complete all sets) *follow each set with 25′ hand walk   5 rounds for load: 5 Bench Press 5 Weighted Pull-up

CrossFit For load: Weighted Bar Dip 3-2-2-1-1-1 (make consistent increases)   AMRAP 20:00 200m Run 3 Pull-ups 200m Run 6 Pull-ups 200m Run 9 Pull-ups 200m Run 12 Pull-ups 200m Run 15 Pull-ups 200m Run 18 Pull-ups *continue increasing by 3’s until time expires ____________________ Competitor 1 Muscle Snatch 5×5 (choose a weight that allows

8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a Weightlifting _________________ Weightlifting Snatch Test 2RM Clean & Jerk Test 2RM Back Squat 80% 6×2 Strict Pull-ups 60 reps

Open 17.5 10 rounds for time: (40cap) 9 Thrusters 95/65 35 Double unders “I taught them everything they know, but not everything I know.” ~James Brown

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Sprints 6:00p Sleds at EVCF ______________   Weightlifting Snatch Drills (15mins)   Front SquatJerk + Jerk 3(1+2) -choose weight-   Power Clean + Push Press Work up to Heavy (1+4) -then- 3(1+4) @ 90% of Heavy set   Bench Rows 4×8 -choose weight- “Team players have

CrossFit For load: Every 1:00 for 10:00 1 Clean + 1 Thruster (make consistent increases)   AMRAP 15:00 9 Toes to Bar 7 Deadlifts 155/105 5 Hang Power Cleans 3 Shoulder to Overhead (alternate rounds with a partner) ___________________   Competitor 1 Power Snatch 70% 1×3 75% 1×3 80% 3×2 *follow each set with 25′