July 2017

CrossFit Skill Rope Climb   Weighted Pull-up Build to a heavy set of 5 100% of heavy set 4.3.2.1 *follow each set with a :15 hold in bottom of dip   With a partner for time: 500m Row 400m Row 300m Row 200m Row 100m Row (rest while your partner works) ________________   Competitor 1 […]

CrossFit Thruster Build to a heavy set of 5 100% of heavy set 4.3.2.1 *follow each set with 1 wall walk   2 rounds with a partner for time: 100m Single-Arm Overhead Carry 53/35 100 Double unders 100 Air Squats 100 Double unders 100m DBall Carry 150/80 (in front of body) (one person works at

CrossFit Bench Press Build to a heavy set of 5 100% of heavy set: 4,3,2,1 *follow each set with 1 rope climb For time: 35 Weighted Sit-up 25lbs 35 Toes to Bar 10 rounds for time: 10 Kettlebell High Pulls 70/53 10 Push-ups _______________________ Competitor 1 Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1,

CrossFit For load: Weighted Pull-ups 5-3-2-3-5 (leave 1 rep in the tank every set) For time: 150 Double unders 3 rounds for time: 20 Ring Push-ups :30 L-Sit Hold 50 Air Squats ________________ Competitor 1 Strict Press Build to a heavy set of 1 For load: Every 1:00 for 10:00 3 Power Snatches (add 10lbs/5lbs

CrossFit Rest ___________   Competitor 1&2 Rest ___________   Sleds 7:00p at EVCF ___________   Weightlifting Hang Snatch (BK) + Drop Snatch 70% 4×2   Jerk 4×2 -choose weight- (based on 1rm push press)   RDL 3×5 -choose weight-   Incline DB Bench 4×5 -choose weight-   Barbell Lunges 3×6 -choose weight- “The best preparation

CrossFit For load: Front Squat 7-5-3-5-7 (leave 1 rep in the tank every set)   For time: 49 Calorie Row 35 Toes to Bar 21 DBall Over the shoulder 150/80 ________________   Competitor 1 Block Clean Pull +  Block Clean (BK) Build to a heavy set of: 2+1 85% of heavy set: 3(1+1)   Clean

CrossFit For load: Bench Press 9-6-3-6-9 (leave 1 rep in the tank every set)   With a partner for time: 50 Calories on The Assault Bike 200m Farmers Walk 70/53 50 Pull-ups 100 Push-ups 50 Ball Slams 20/14 400m Burden Run with Log 50 Ball Slams 100 Push-ups 50 Pull-ups 200m Farmers Walk 50 Calories

CrossFit 6 rounds for load: (at a constant weight) 6 Deadlifts 6 Bent Rows 6 Hang Power Cleans 6 Thrusters 6 Split Squats (each leg) 6 Goodmornings (rest 1:00 between rounds) ___________________ Competitor 1 For load: Every 1:00 for 10:00 1 Snatch Pull + 1 Snatch + 1 Overhead Squat (add 10lbs/5lbs each set) Back

7:30a Kettlebell 8:00a Weightlifting Competitors 8:00a CrossFit Competitors 10:30a Weightlifting 10:30a CrossFit ________________ Weightlifting Snatch 3 waves 80% 1×1 85% 1×1 90% 1×1 After 3rd wave, build to a heavy single (no misses) Clean + Jerk Work up to Heavy (2+1) Back Squat 3×3 -choose weight- Bench Press 3×4 -choose weight- Neutral Grip Cable Rows