March 2017

CrossFit For load: Weighted Bar Dips 5-3-3-2-2-2 (make consistent increases) AMRAP 8:00 8 Single-Arm Dumbbell Snatches (alt) 50/35 8 Burpee Pull-ups _____________________ Competitor 1 Snatch 70% 1×3 75% 1×3 80% 3×2 AMRAP 8:00 2 Ring Muscle-ups 4 Handstand Push-ups 8 Pistols (alt legs) For time: 21-15-12-9-6-3 Calorie Row Dumbbell Thruster 50/35 ______________________ Competitor 2 3 rounds […]

CrossFit Skill Hand Walking For time: 21 Thrusters 95/65 400m Run 21  Over the Box Jumps 24/20 15 Thrusters 115/85 400m Run  15 Over the Box Jumps  9 Thrusters 135/95 400m Run  9 Over the Box Jumps _____________________ Competitor 1 3 rounds for time: 400m Run 50 Doubleunders 3 Rope Climbs 5 rounds: 1 Push Press + 1

7:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a Kettlebell 10:30a Weightlifting ________________ Weightlifting Snatch (2 waves): 80% 1×1 85% 1×1 90% 1×1 -then- Work to a Heavy Single after last wave Clean + FS +Jerk Work up to Heavy (2+2+2) -then- Work up to Heavy (1+1+2) Front Squat 85% 6×3 Partner Stretches 

Open 17.4 AMRAP 13:00 55 Deadlifts 225/155 55 Wall Ball Shots 20/14 55 Calorie Row 55 Handstand Push-ups “However difficult life may seem, there is always something you can do and succeed at.” ~Stephen Hawking

CrossFit Rest __________________   Competitor 1&2 Rest __________________   Sprints 6:00p Sleds at EVCF __________________   Weightlifting Snatch Drills (15 mins)   Front SquatJerk + Jerk Work up to Heavy 1+2   Power Clean + Push Press 4(2+4) -choose weight-   1.5 Squats 70% 5×4 (focus on position)   5 rounds for time: L-Hang “Nothing

CrossFit For load: Cluster 3-3-2-2-2 (make consistent increases)   With a partner for time: 60-40-20 Power Snatches 75/55 Pull-ups ~then~ 200m Farmers Walk 70/53 _____________________   Competitor 1&2 For time: 500m Row 9 Clean & Jerks 135/95 25′ Hand Walk   (rest 2:00)   500m Row 7 Clean & Jerks 185/125 25′ Hand Walk  

CrossFit For load: Weighted Bar Dip 5-5-5-5-5 (make consistent increases)   For time: 30 Double unders 50 Wall Ball Shots 20/14 30 Double unders 50 Kettlebell Swings 53/35 30 Double unders 50 Steps Walking Lunges 30 Double unders 50 Burpees 30 Double unders ___________________   Competitor 1&2 Back Squat 75% 2×3 80% 3×2 *follow each

CrossFit Skill One Arm Dumbbell Overhead Squat 9-7-5 (quality of movement is the priority) 2 rounds for time: 21 Deadlifts 155/105 1 Rope Climb 15 Hang Power Cleans 155/105 1 Rope Climb 9 Shoulder to Overhead 155/105 1 Rope Climb ___________________ Competitor 1 Push Press 80% 2×3 85% 3×2 Every 1:00 for 10:00 Odd min:

8:00a CrossFit Competitors 8:00a Weightlifting Competitors 10:30a Kettlebell 10:30a Weightlifting __________________ Weightlifting Snatch (3 waves): 80% 1×1 85% 1×1 90% 1×1   Clean + Front Squat + Jerk Work up to Heavy (2+2+2)   Front Squat 85% 6×3   Partner Stretches

Open 17.3 Complete prior to 8:00 3 rounds of: 6 CTB Pull-up 6 Snatch 95/65 3 rounds of: 7 CTB Pull-ups 5 Snatch 135/95 Complete prior to 12:00 3 rounds of: 8 CTB Pull-ups 4 Snatch 185/135 Complete prior to 16:00 3 rounds of: 9 CTB Pull-ups 3 Snatch 225/155 Complete prior to 20:00 3