May 2017

CrossFit “Air Force” For time: 20 Thrusters 95/65 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squat 20 Front Squat (4 burpees every minute) ___________________   Competitor 1&2 For load: Every 1:00 for 10:00 1 Power Snatch (add 10lbs/5lbs)   Back Squat Work to a 1RM   3 rounds for time: 30 Calorie […]

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

CrossFit 3 rounds for time: 400m Run 25 Pull-ups 50 Air Squats 25 Hand Release Push-ups ________________   Competitor 1&2 Bench Press Work to a heavy set of 3 85% of heavy set 5×3 *follow each set with 3 bar muscle-ups   Strict Press Work to a heavy set of 3 85% of heavy set

CrossFit Rest _______________ Competitor 1&2 Rest _______________ Sleds 6:00p at EVCF _______________ Weightlifting High Hang Snatch 70% 6×3 Pause Jerk + Jerk 80% 5(1+2) RDL 3×5 -choose weight- Bulgarian Split Squats 3×10 -choose weight- (each side, 20 total per set) “Victory belongs to the most persevering.” ~Napoleon Bonaparte

CrossFit For load: Strict Press 5-3-3-2-2-2 (make consistent increases)   With a partner for time: 80 Kettlebell Deadlifts 70/53 400m Farmers Walk 70/53 60 Axle Bar Shoulder to Overhead 110/70 300m Axle Bar Carry 110/70 40 Single-Arm Dumbbell Snatches 50/35 200m Single-Arm Overhead Dumbbell Carry 50/35 20 DBall Over the Shoulder 150/80 100m DBall Carry

CrossFit 3 rounds for time: 25 Kettlebell High Pulls 70/53 1 Rope Climb 25 Burpees to a plate 1 Rope Climb 25 Over the box Jumps 24/20 1 Rope Climb _____________________ Competitor 1: Not timed: 400m Jog 1 Legless Rope Climb + 3 Rope Climbs 400m Jog 1 Legless Rope Climb + 2 Rope Climbs

CrossFit “The Chief” 5 rounds: AMRAP 3:00 3 Power Cleans 135/95 6 Push-ups 9 Air Squats (rest 1:00 between AMRAP’s) _________________   Competitor 1 For load: Every 1:00 for 10:00 2 Power Snatches (add 10lbs/5lbs)   Back Squat Work to a heavy set of 2 85% of heavy set: 7×1   “J.T.” For time: 21-15-9

8:00a Weightlifting Competitors 8:00a CrossFit Competitors 10:30a Kettlebell 10:30a Weightlifting 10:30a CrossFit _____________________ Weightlifting High Pull + Snatch 80% 3(2+2) 85% 3(1+2) High Pull + Clean & Jerk 80% 3(2+2) 85% 3(1+2) Back Squat 85% 4×3 Strict Pull-ups 5x AMRAP  

CrossFit For load: Every 1:00 for 10:00 2 Deadlifts (make consistent increases)   10 rounds for time: 5 Ring Dips 7 Pull-ups 9 Russian Kettlebell Swings 70/44 ________________   Competitor 1 AMRAP 10:00 200m Run Max Ring Muscle-ups (run at each break)   Strict Press Work to a heavy set of 5 85% of heavy

8:00a-12:00p Open Gym __________________ CrossFit Rest __________________ Competitor 1&2 Rest __________________ 6:00p Sleds at EVCF __________________ Weightlifting 3-position Snatch 70% 6×1 Tall Jerk + Jerk 10 min Practice Pause Power Jerk + Jerk 75% 5(2+2) RDL 3×5 -choose weight- Bulgarian Split Squats 4×10 -choose weight- (each side, 20 total per set) “We will never have