August 2017

CrossFit For load: Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)   With a partner for time: 200m Sled Push 135/90 400m Farmers Walk 70/53 200m Overhead Plate Carry 45/35 400m Burden Run (log) 200′ Plate Push 45lbs __________________   Competitor 1 For load: Every 1:00 for 10:00 1 […]

CrossFit Skill Rope Climb   “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats ____________   Competitor 1 Hang Snatch High Pull 4×4 -moderate load-   Snatch 3 waves: 70% 1×1 75% 1×1 80% 1×3 (start a set every minute)   Back Squat 3 Waves 70% 1×2 (rest 1:00) 80% 1×4 (rest 2:00)

7:00a Track Workout at Corona del Sol 7:30a Kettlebell 8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting ____________________   Weightlifting Snatch 85% 1×1 90% 1×1 95% 2×1   Clean + Jerk 80% 2+1 85% 1+1 90% 1+1   Back Squat Test 1RM

CrossFit 5 rounds for time: 15 Wall Ball 20/14 12 Hand Release Push-ups 9 Power Cleans 135/95 _______________   Competitor 1 For load: Every 1:00 for 10:00 1 Pause Power Snatch (:03 BK) (add 10lbs/5lbs each set)   Front Squat 4 Waves 70% 1×2 (rest 1:00) 80% 1×3 (rest 2:00)   For load: 5-4-3-2 1.5 Weighted

CrossFit    Rest ________________ Competitor 1&2 Rest ________________ Sleds      7:00p at EVCF ________________ Weightlifting Block Snatch (AK) 70% 4×2 (Sit at bottom for 2 seconds for each rep before recovery) Split Jerk 4×2 -choose weight- (Hold split catch position for 2 seconds for each rep before recovery) Box Jumps 3×3 Barbell Lunges 3×6 -choose weight- “When

CrossFit For load: Every 1:00 for 10:00 2 Power Snatches (make consistent increases) For time: 50-40-30-20-10 Kettelbell Swings 53/35 Sit-ups Double Unders ____________________ Competitor 1 Block Power Clean 2 waves: 70% 1×3 75% 1×3 80% 1×3 (start a set every minute) Clean 70% 2×2 75% 1×1 80% 2×1 85% 3×1 AMRAP 3:00 350m Row Max Dumbbell