May 2017

CrossFit For load: Bench Press 10-8-6-8-10   For time: 10-9-8-7-6-5-4-3-2-1 Power Clean 135/95 Pull-up ______________   Competitor 1 Front SquatJerk Work to a heavy set of 3 85% of heavy set: 3×2 (front squat directly into the jerk)   Front Squat 4×4 -choose weight-   3 rounds for time: 20/15 Calories on The Assault Bike […]

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Sleds 6:00p at EVCF ______________   Weightlifting Hang Snatch (BK) + Snatch 75% 6(1+1)   Pause Jerk + Jerk 80% 2(2+1) 85% 1(1+1)   RDL 4×5 -choose weight-   Incline DB Bench 4×10 -choose weight-   Barbell Lunges 3×6 -choose weight- “I have learned that to

CrossFit 3 rounds for time: 20/15 Calories on The Assault Bike 15 Over the Box Jumps 20″ (may use hands) 10 DBall Over the Shoulder 150/80 (rest 3:00 between rounds) _______________   Competitor 1 Power Clean Work to a 1RM   No measure: Every 1:00 for 10:00 2 Block Power Cleans at 80% *start every

CrossFit 5 rounds for reps + Calories 1:00 Row :15 Rest :30 Sit-ups :15 Rest 1:00 Burpees :15 Rest :30 Sit-ups :15 Rest ___________________   Competitor 1 Power Snatch + Snatch 70% 2+2 75% 2+1, 1+2 80% 1+1, 1+1, 1+1 (based on power snatch 1RM)   Snatch Pull 4×4 -choose weight-   Back Squat 60%

Memorial Day “Murph” 9:00a Heat 1 10:00a Heat 2 11:00a Heat 3 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in

8:00a Weightlifting Competitor 8:00a CrossFit Competitor 8:00a Kettlebell 10:30a Weightlifting 10:30a CrossFit _________________   Weightlifting High Pull + Snatch 85% 5(2+1)   High Pull + Clean + Jerk 85% 5(2+1+2)   Back Squat 85% 5×3   Strict Pull-ups 4x AMRAP

CrossFit For load: Strict Press 3-2-2-1-1-1 (make consistent increases)   For time: 1:00 Accumulated L-Sit Hold 25 Weighted Sit-ups 25lbs 25 Toes to Bar 1:00 Accumulated L-Sit Hold   5 rounds for time: 7 Deadlift 275/185 21 Double Unders ___________________   Competitor 1 Strict Press Work to 1RM   Block Cleans (BK) Work to a

CrossFit Rest ___________   Competitor 1&2 Rest ___________   Sleds 6:00p at EVCF ___________   Weightlifting 2-Position Snatch (Hip, Below Knee) 75% 6×2   Pause Jerk + Jerk 80% 2(2+1) 85% 1(1+1)   RDL 4×5 -choose weight-   Bulgarian Split Squats 3×10 -choose weight- “Experience is the teacher of all things. – Julius Caesar Experience

CrossFit & Competitors “Vinnie” 2 rounds for time: 55 Kettlebell Swings 53/35 40 Hand Release Push-ups 30 Steps Walking Lunge 21 Pull-ups 15 Burpees 12 Toes to Bar 8 Over the Box Jumps 24/20 4 Wall Walks ________________ Weightlifting Block Clean 80% 2×3 85% 3×2 Clean Pull 4×3 -choose weight- Back Squat 3×8 -choose weight-

CrossFit For time: 50 Calorie Row 1:00 L-Sit Hold 10 Rope Climbs 1:00 Handstand Hold 100 Sit-ups 1:00 Wall Sit Hold 10 Wall Walks 1:00 L-Sit Hold 50 Calorie Row _________________   Competitor 1&2 Bench Press Work to 1RM   For load: Every 1:00 for 10:00 Odd min: 3 Power Cleans (t&g) Even min: 3