August 2017

CrossFit  For load: Thruster 3-3-2-2-2 (make Consistent increases) For time: 1000m Run 1:00 L-Sit Hold 100′ Plate Push 45lbs 1:00 Plank Hold 1000m Row __________________ Competitor 1 For load: Every 1:00 for 10:00 1 Clean Grip Snatch (make Consistent increases) Snatch 75% 2×3 85% 3×2 For time: 1:00 L-Sit Hold 1000m Run 5 Rope Climbs […]

CrossFit For load: Weighted Chin-ups 7-5-3-5-7 (leave a rep in the tank each set) AMRAP 12:00 12 Dumbbell Snatches (alt arms) 50/35 12 Over the Box Jumps (may use hands) 20″ 12 Wall Ball Shots 20/14 12 Toes to Bar ____________________ Competitor 1 For load: Every 1:00 for 10:00 1 Pause Jerk (:02 in dip) +

CrossFit Rest ____________   Competitor 1&2 Rest ____________   Sleds 7:00p at EVCF _______________ Weightlifting Snatch 70% 3×1 (2:00 rest)   Clean + Jerk 70% 3(1+1) (2:00 rest)   Box Jumps 5×2 “You can not learn how to train a race horse by asking a race horse” ~Arthur Jones

CrossFit For load: Clean 3-3-2-2-2 (make Consistent increases)   For time: 90 Air Squats 70 Russian Kettlebell swings 70/44 50 Steps Walking Lunge 30 Kettlebell High Pulls 70/44 ________________   Competitor 1&2 Turkish Get-up Build to a heavy set of 1 (each arm)   Clean 70% 2×2 75% 1×1 80% 2×1 85% 1×1 90% 1×1

CrossFit For load: Weighted Bar Dips 7-5-3-5-7 (leave a rep in the tank each set)   For time: 100 Double unders 50 Pull-ups 1:00 Plank Hold 100 Double unders 1:00 Plank Hold 50 Pull-ups 100 Double unders ________________   Competitor 1 1.5 Press 2-2-2 *follow each set with 1 legless rope climb (strict, controlled movement.

CrossFit For load: Thruster 5-3-3-2-2-2 (make Consistent increases)   AMRAP 6:00 6 Burpees to a 6″ reach 3 DBall Over the shoulder 150/80 1 Rope Climb   Rest 6:00   AMRAP 6:00 6 Burpees to a 6″ reach 3 DBall Over the shoulder 150/80 1 Rope Climb ______________   Competitor 1 Muscle Snatch 3-2-2-1-1-1   Snatch 3

7:30a Kettlebell 8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Weightlifting 10:30a CrossFit __________________   Weightlifting Snatch 80% 1×1 85% 2×1 90% 2×1   Clean + Jerk 80% 2(1+1) 85% 1+1 90% 1+1   Back Squat 85% 3×2

CrossFit For load: Deadlift 5-3-3-2-2-2 AMRAP 15:00 9 Toes to Bar 9 Bar Dips 9 Ring Rows 9 Hand Release Push-ups 9 Ball Slams 20/14 ________________ Competitor 1 Front Squat 3 Waves 70% 1×2 (rest 1:00) 80% 1×4 (rest 2:00) For load: 4-3-2-2 1.5 Weighted Dip (rest 1:00) 1.5 Weighted Chin-up (supinated grip) (rest 1:00) For

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Sleds 7:00p at EVCF ______________   Weightlifting Block Snatch (AK) 70% 5×2 (pause :02 in receiving position)   Pause Jerk + Split Jerk 4(1+1) -choose weight- (pause :02 in split)   Box Jumps 3×3   Barbell Lunges 2×6 -choose weight- “The greatest deception men suffer is

CrossFit For load: Turkish Get-up 1-1-1-1-1 (make consistent increases)   For time: 25 Thrusters 95/65 50 Kettlebell Swings 53/35 25 Thrusters _______________   Competitor 1&2 Clean 70% 2×2 75% 1×1 80% 2×1 85% 1×1 90% 3×1   Deadlift Build to a heavy set of 1 50% of heavy set: 3×10 (floating) (do not sacrifice position