June 2017

CrossFit For load: Bench Press 3-1-3-5-7-9 (leave 1 rep in the tank every set) 6 rounds for load: 6 Deadlifts 6 Bent Rows 6 Hang Power Cleans 6 Thrusters 6 Split Squats (each leg) 6 Good Mornings (rest 1:00) (if you set the bar down during a round, start that round over) __________________ Competitor 1 […]

7:30a Kettlebell 8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Weightlifting 10:30a CrossFit ______________________ Weightlifting Snatch + OHS Work up to Heavy 2+1 Clean + Jerk Work up to Heavy (2+2) Back Squat 80% 3×3 Bench Press 3×4 -choose weight- Neutral Grip Cable Rows 8-8-8-8 -choose weight-

CrossFit For time: 50 Calorie Row 50 Wall Ball Shots 50 Sit-ups   ( rest 5:00)   For time: 40 Calorie Row 40 Wall Ball Shots 40 Sit-ups   (rest 3:00)   For time: 30 Calorie Row 30 Wall Ball Shots 30 Sit-ups _______________   Competitor 1 For load: Every 1:00 for 10:00 2 Split

CrossFit Rest _____________   Competitor 1&2 Rest _____________   Sleds 6:00p at EVCF _____________   Weightlifting Hang Snatch (BK) 70% 4×2   Push Press + Power Jerk + Jerk 80% 4(2+1+1) (based on 1rm push press)   RDL 3×5 -choose weight-   Incline DB Bench 2×8 -choose weight- 3×5 -choose weight-   Barbell Lunges 3×6

CrossFit Skill Hand Walking   AMRAP 20:00 :30 Chin Over the Bar Hold :30 Handstand Hold :30 L-Sit Hold :30 Squat Hold _________________   Competitor 1 Pause Clean (:02 BK) 75% 2×3 80% 3×2   Clean Pull 2×3 -choose weight- 3×2 -choose weight-   At a moderate load: Bulgarian Split Squat 8-8-8 (make consistent increases)

CrossFit For load: Turkish Get-up 1-1-1-1-1 (make cosnsitent increases)   For time: 5 Rope Climbs 50 Steps Walking Lunge 25 Toes to Bar 50 Double unders 75 Russian Kettlebell Swings 70/44 50 Double unders 25 Toes to Bar 50 Steps Walking Lunge 5 Rope Climbs _________________   Competitor 1 For load: Every 1:00 for 10:00

CrossFit For load: Bench Press 5-5-5-5-5 *follow each set with 1 rope climb (make consistent increases) For load: Thruster 5-5-5-5-5 (make consistent increases) For total reps: 1:00 Pull-ups 1:00 Thruster 95/65 (no rest between movements) __________________ Competitor 1 For load: Dumbbell Snatch (t&g) 14-12-10-8 (alt arms) (make consistent increases. rest as needed) Floating Snatch Build

8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a CrossFit  10:30a Kettlebell 10:30a Weightlifting ___________________ Weightlifting Snatch Work up to Heavy 2 Clean & Jerk Work up to Heavy (2+2) Back Squat 3×3 -choose weight- Bench Press 4×4 -choose weight- Neutral Grip Cable Rows 10-10-8-8 -choose weight- (Increasing weight each set)

CrossFit For load: Push Press 5-5-3-3-3 (make consistent increases)   With a partner for total reps: 3:00 Pull-ups 3:00 Burpees to a plate 3:00 Sit-ups 3:00 Wall Ball Shots 20/14 2:00 Pull-ups 2:00 Burpees to a plate 2:00 Sit-ups 2:00 Wall Ball Shots 1:00 Pull-ups 1:00 Burpees to a plate 1:00 Sit-ups 1:00 Wall Ball

CrossFit Rest __________   Competitor 1&2 Rest __________   Sleds 6:00p at EVCF __________   Weightlifting Hang Snatch (BK) + Snatch 80% 4(1+1)   Push Press + Power Jerk + Jerk 85% 4(2+1+1) (based on 1rm push press)   RDL 4×5 -choose weight-   Incline DB Bench 4×8 -choose weight-   Barbell Lunges 3×6 -choose