April 2017

CrossFit 3 rounds for total reps: 0:00- 1:30 – 250m Row + Max Pull-ups 1:30-3:00 – Rest 3:00-4:30 – 250m Row + Max Bar Dips 4:30-6:00 – Rest 6:00-7:30 – 250m Row + Max Wall Ball Shots 20/14 7:30-9:00 – Rest ______________________   Competitor 1 Power Clean 5×2 (choose a weight that allows you to […]

CrossFit For load: Every 1:00 on the 1:00 Min 1-5: 2 Power Cleans + 2 Push Presses Min 6-10: 1 Clean + 1 Thruster Min 11-15: 1 Cluster Min 16-20: 1 Clean & Jerk (make consistent increases) _________________________ Competitor 1 Power Snatch 4×4 *follow each set with 5 Tuck Jumps For time: 100 Double unders

  8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a Kettlebell 10:30a CrossFit 10:30a Weightlifting ____________________   Weightlifting Snatch 90% 1×1 95% 3×1   Clean & Jerk 90% 1(1+1) 95% 3(1+1)   Back Squat 85% 8×2 (fast concentric, 90 sec rest)   Strict Pull-ups 65 reps  

CrossFit For time: 400m Run 21 Handstand Push-ups 21 Ring Dips 21 Push-ups 400m Run 15 Handstand Push-ups 15 Ring Dips 15 Push-ups 400m Run 9 Handstand Push-ups 9 Ring Dips 9 Push-ups 400m Run ___________________   Competitor 1 Strict Press 3×8 (use the same weight as last week) *follow each set with 15 Toes

CrossFit Rest ________________________   Competitor 1&2 Rest ________________________   Sleds 6p EVCF ________________________   Weightlifting Power Jerk + Jerk 3(1+1) -choose weight-   Power Clean + Push Press Work up to Heavy (1+2) -then- 3(1+3) @ 90% of Heavy Set   RDL 3×5 -choose weight-   Bulgarian Split Squats 4×10 -choose weight- “Patience is not

CrossFit For load: Push Press 5-5-5-5-5-5 (make consistent increases)   With a partner for time: 400m Farmers Walk 70/53 250 Air Squats 400m Farmers Walk ___________________   Competitor 1 Thruster (from rack) 4×4 (choose a weight that allows you to complete all sets) *follow each set with 15 GHD Sit-ups   Deadlift Work to a

CrossFit 3 rounds for total reps: Handstand Push-ups (rest 1:00)   For time: 30 Single-Arm Dumbbell Snatches 50/35 30 Handtstand Push-ups 30 Over the Box Jumps 24/20 30 CTB Pull-ups 30 Wall Ball Shots 20/14 30 Ring Dips 30 Burpees 30 Pull-ups 30 Thrusters 75/55 ________________________   Competitor 1 Power Clean 4×3 *follow each set

CrossFit 3 rounds for accumulated time: L-Sit Hold   AMRAP 20:00 200m Run 3 DBall Over the Shoulder 150/80 1 Rope Climb _________________   Competitor 1 Muscle Snatch 4×4 *follow each set with 2 broad Jumps   Back Squat 3×8 (use the same weight as last week) *follow each set with 4 nordic curls  

CrossFit For load: Power Snatch 3-2-2-1-1-1 (Make consistent increases)   5 rounds for time: 7 Squat Cleans 135/95 14 Kettlebell Swings 53/35 ______________________   Competitor 1 Strict Press 4×6 (straight across. Same weight as last week) *follow each set with 12 Toes to Bar   5 rounds for load: 3 Weighted Bar Dip 8 Bent

Open Gym 8:00a-12:00p _____________________ CrossFit Rest ___________________   Competitor 1&2 Rest ___________________   Sleds 6:00p at EVCF ___________________   Weightlifting 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   RDL 3×5 -choose weight- “My greatest competition is, well,