August 2017

CrossFit For load: Weighted Chin-ups 3-2-2-1-1-1 (make consistent increases) For load: Strict Press 7-5-3-5-7 (leave one rep in the tank each set) 3 rounds for time: 15 Front Squats 135/95 (from the ground) 30 Sit-ups 15 Ring Push-ups _________________ Competitor 1&2 Snatch 70% 1×3 75% 2×2 80% 3×1 Snatch Pull 90% 2×3 100% 2×2 (percentage based off […]

Open Gym 8:00a-12:00p  _________________ CrossFit Rest _________________ Competitor 1&2 Rest __________________ Sleds 7:00p at EVCF __________________ Weightlifting Block Snatch (AK) 70% 5×2 (:02 pause in receiving position) Block Clean (AK) 70% 5×2 Box Jumps 5×3 Barbell Lunges 2×6 -choose weight- “A race is a work of art that people can look at and be affected

CrossFit For load: Power Clean 5-5-3-3-3 For time: 30 Calories on the Assault Bike 10 DBall Over the Shouder 150/80 30 Calories on The Rower 10 DBall Get-ups 100/60 30 Burpees to a plate 10 DBall Over the Shoulder 150/80 _________________ Competitor 1 Clean from blocks (BK) 70% 3×3 75% 3×2 80% 3×1 Deadlift Build

CrossFit For load: Weighted Parallel Bar Dips 3-2-2-1-1-1 (make consistent increases) 3 rounds for time: 400m Run 25 Push-ups 50 Air Squats 25 Push-ups ________________ Competitor 1 Skill 10 Kips on rings 10 Ring Muscle-downs 10 Ring Dips (:05 eccentric) 10 Ring Muscle downs 10 Kips on rings For time: 20 Jerks 185/125 20 Strict

CrossFit For load: Thruster 3-2-2-1-1-1 (make consistent increases) For time: 75 Double unders 50 Sit-ups 25 Pull-ups 100 Double unders 75 Sit-ups 50 Pull-ups 75 Double unders 50 Sit-ups 25 Pull-ups _________________ Competitor 1 For load: Every 1:00 for 10:00 2 Power Snatches from the blocks (BK) (make consistent increases) Every 1:00 for 10:00 2 Back

6:00a Mt Humphreys Hike (depart from ski lodge) 7:00a CrossFit Competitor 7:30a Kettlebell 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting ___________________   Weightlifting Snatch 80% 3×1 85% 1×1   Clean + Jerk 80% 2(1+1) 85% 1(1+1)   Back Squat 75% 3×5 75% 1xAMRAP

CrossFit For load: Weighted Chin-ups 3-5-7-5-3 (leave a rep in the tank each set)   5 rounds for total reps + calories: :30 Assault Bike for Calories :30 Rest :30 Kettle Bell Swings 53/35 :30 Rest :30 DBall Slams 20/14 :30 Rest :30 Dumbbell Push Press 50/35 :30 Rest :30 Sit-ups :30 Rest _____________________   Competitor

Open Gym 8:00a-12:00p _________________   CrossFit Rest _________________   Competitor 1&2 Rest _________________   Sleds 7:00p at EVCF _________________   Weightlifting Block Snatch (AK) 70% 5×2 (:02 pause in bottom)   Block Clean (AK) 70% 5×2   Box Jumps 3×3   Barbell Lunges 2×6 -choose weight- “The essence of all beautiful art, all great art,

CrossFit For load: Every 1:00 until you miss: 1 Clean (make consistent increases)   2 rounds for time: 200m Farmers Walk 70/53 1:00 Wall Sit 800m Run 1:00 Plank Hold ________________   Competitor 1&2 For load: Every 1:00 until you miss: 1 Clean (add 10lbs/5lbs each set)   For time: 30 Back Squats at 80%

CrossFit For load: Weighted Bar Dips 3-5-7-5-3 (leave a rep in the tank each set) With a partner for time: 50 Thrusters 75/55 70 Pull-ups 90 Wall Ball Shots 20/14 110 Kettlebell Deadlifts 70/53 (one person works at a time) ____________________ Competitor 1 For load: Rebounding Push Press 5-5-5-5-5 (make consistent increases) Skill 20 Kips