June 2017

CrossFit Skill Hand Walking   9 rounds for time: 6 Over the Box Jump 20″ (may use hands) 7 Toes to Bar 8 Russian Kettlebell Swing 70/53 ___________________   Competitor 1 Pause Clean (:02BK) 70% 2×3 75% 3×2   Romanian Deadlift 4×4 -choose weight-   At a moderate load: Reverse Lunge 4-4-4-4 (each leg) (make […]

CrossFit For load: Power Clean 3-3-2-2-2 (make consistent increases) 3 rounds: 75 Double unders 50 Air Squats 25 Cal Row _____________________ Competitor 1 Power Clean + Push Press 70% 2+2 75% 1+1 80% 1+1, 1+1 85% 1+1 90% 1+1, 1+1, 1+1 *based on power clean 1rm Bench Press 70% 1×3 80% 2×2 90% 3×1 *follow each

CrossFit 2 rounds for time: 25 Bench Press (Bwt/.66 Bwt) 35 Pull-ups 45 Calories on the Assault Bike (rest 10:00 between rounds) _________________ Competitor 1 Snatch  Build to a heavy set of 3 90% of heavy set 2×3 Snatch Pull 2×3 -choose weight- 3×2 -choose weight- Back Squat 70% 1×3 80% 2×2 90% 3×1 5

8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Kettlebell 10:30a CrossFit 10:30a Weightlifting __________________   Weightlifting High Pull + Snatch Work up to Heavy (2+1)   High Pull + Clean + Jerk Work up to Heavy (2+1+2)   Back Squat 85% 3×3   Bench Press 4×5 -choose weight-   Neutral Grip Cable Rows 10-10-10-10 (Increasing weight

CrossFit Skill Bar Muscle-up For load: Every 1:00 for 20:00 Min 1-5: Clean + Jerk + Power Clean + Thruster Min 6-10: Clean + Jerk + Power Clean  Min 11-15: Clean + Jerk Min 16-20: Clean (increase weight every minute) ___________________ Competitor 1 Front SquatJerk Work to a heavy set of 1 85% of heavy set: 5×1 Front Squat 2×3 -choose weight-

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 4×10 -choose weight-   Barbell Lunges 3×6 -choose

CrossFit 5 rounds for time: 100m Farmers Carry 70/53 10 Shoulder to Overhead 135/95 200m Run 1 Rope Climb ____________________   Competitor 1 For load: Every 1:00 for 10:00 1 Clean (add 10lbs/5lbs each set)   Romanian Deadlift 4×4 -choose weight-   At a moderate load: Reverse Lunge 6-6-6 (each leg) (make consistent increases. front

CrossFit For load: Bench Press 6-4-2-4-6   For time in teams of 3: 50 DBall Over the Shoulder 150/80 (alternate every rep) 100 Calories on the Assault Bike (rotate every 10 cal) 150 Air Squats (alternate every rep) 200 Double unders (alternate at every break) __________________   Competitor 1 Power Clean + Push Press 70%

CrossFit AMRAP 3:00 21 Kettlebell High Pull 70/53 7 Burpee Over the Box Jump 20′ (may use hands) 21  Hand Release Push-ups 7 Burpee Over the Box Jump 20′ 21 Ring Rows 7 Burpee Over the Box Jump 20′ 3 Wall Walks (rest 3:00) AMRAP 4:00 21 Kettlebell High Pull 70/53 7 Burpee Over the

8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Kettlebell 10:30a Weightlifting 10:30a CrossFit ________________________   Weightlifting High Pull + Snatch Work up to Heavy (2+2)   High Pull + Clean + Jerk Work up to Heavy (2+2+1)   Back Squat 85% 5×3   Bench Press 4×5 -choose weight-   Neutral Grip Cable Rows 12-12-10-10