July 2017

CrossFit For load: Alternating Arm Dumbbell Press 12-10-8-6 (make consistent increases)   For reps + calories In teams of 3: 0:00-7:00 Row for Calories 7:00-12:00 Farmers Walk For distance 53/35 12:00-15:00 Burpees to a Plate (share work anyhow) ______________   Competitor 1 For load: Every 1:00 for 10:00 2 Pause Jerks (:02 in dip) (make […]

CrossFit “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats _____________ Competitor 1 Snatch Push Press + Overhead Squat 4+1, 3+1, 2+1, 1+1 -choose weight- Snatch 4 waves: 70% 1×1 75% 1×1 80% 1×2 (start a set every minute) Back Squat 4 Waves 70% 1×2 (accelerate up) (rest 1:00) 80% 1×3 (rest 2:00) 4 rounds

CrossFit  “D.T.” 5 rounds for time: 12 Deadlifts 155/105 9  Hang Power Cleans 6 Shoulder to Overheads ___________________ Competitor 1 4 waves: 70% 2 Block Power Snatches 75% 2 Block Power Snatches 80% 2 Block Power Snatches (start a set every minute) 4 waves: 70% 2 Front Squats 75% 2 Front Squats 80% 2 Front Squats (start

CrossFit Rest _______________ Competitor 1&2 Rest _______________ Sleds 7:00p at EVCF _______________ Weightlifting Power Clean + Clean + Jerk 80% 4(1+1+1) Clean Pull 4×3 -choose weight- Pause Back Squat 65% 4×3 3 Rounds 10 Barbell Curls 10 DB French Press 10 Strict T2B “Everyone talks about rock these days; the problem is they forget about

CrossFit For load: Every 1:00 for 10:00 3 Power Snatches (make consistent increases)   10 rounds for reps + calories: 1:00 Row :15 Rest :30 Sit-ups :15 Rest _____________   Competitor 1 Power Clean 3 waves: 70% 2 Block Power Cleans 75% 2 Block Power Cleans 80% 2 Block Power Cleans (start a set every

CrossFit “Fran” For time: 21-15-9 Thruster 95/65 Pull-up ___________ Competitor 1&2 Weighted Pull-up Test 1RM Weighted Bar Dip Test 1RM “Fran” For time: 21-15-9 Thruster 95/65 Pull-up No measure: 1 Mile Jog ___________ Weightlifting High Pull + Power Snatch 5(1+2) -choose weight- High Pull + Power Clean + Push Press 5(1+2+2) -choose weight- Strict Press

CrossFit For load: Every 1:00 for 10:00 3 Power Cleans (make consistent increases) Weighted Bar Dips Build to a heavy set of 5 100% of heavy set 4.3.2.1 *follow each set with 1 rope climb AMRAP  10:00 10 Burpees :20 L-Sit Hold 10 Box Jumps :20 Plank Hold _________________ Competitor 1 Hang Snatch High Pull

7:00a Track Workout at Corona del Sol 7:30a Kettlebell 8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Weightlifting 10:30a CrossFit ____________________ Weightlifting Snatch Build to a heavy singe Clean & Jerk Build to a heavy single Back Squat 3×3 -choose weight-

CrossFit Skill Turkish Get-up Deadlift Build to a heavy set of 5 100% of heavy set 4.3.2.1 *follow each set with a :15 handstand hold For time: 30 Over the Box Jumps 20″ (may use hands) 50 Ball Slams 20/14 70 Russian Kettlebell Swings 70/44 ____________________ Competitor 1 Power Snatch + Drop Snatch Build to

CrossFit Rest _____________   Competitor 1&2 Rest _____________   Sleds 7:00p at EVCF _____________ Weightlifting Hang Snatch (BK) + Drop Snatch 70% 5 (1+1)   Jerk 70% 5×2   RDL 3×5 -choose weight-   Barbell Lunges 3×6 -choose weight- “I’m not as interested in what you make as I am in what you’re passionate about.