September 2017

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

CrossFit 1.5 Press 6-5-4 *follow each set with a legless rope climb (1.5 reps should be at a controlled tempo)   For time: 25 Calories on The Assault Bike 100yrd Overhead Plate Carry 45/35 50 Dummbell Snatches (alt arms) 50/35 100yrd Overhead Plate Carry 50 Burpees to a 6″ reach 100yrd Overhead Plate Carry 25

Open Gym 8:00a-12:00p _____________________   CrossFit Rest _____________________   Competitor 1&2 Rest _____________________   Sleds 7:00p at EVCF _____________________   Weightlifting Block Snatch (AK) + OHS 75% 5(2+1) (:02 pause in receiving position)   Push Press + Power Jerk + Jerk 80% 3(2+1+1)   Box Jumps 5×3 (for height)   Barbell Lunges 3×6 -choose weight-

CrossFit Weighted Pull-up Build to a heavy set of 5 75% of heavy set 5.4.3.2.1   For time: 400m Run 21 Deadlifts 225/155 21 Toes to Bar 400m Run 15 Deadlifts 225/155 15 Toes to Bar 400m Run 9 Deadlifts 225/155 9 Toes to Bar ___________________   Competitor 1 AMRAP 1:00 Rope Climb   5

CrossFit For load: Every 1:00 for 10:00 1 Cluster (make consistent increase)   2 rounds for time: 25 Sit-ups 50 Air Squats 25 Sit-ups 50 Double unders 100yrd Farmers Walk 70/53 ______________________________   Competitor 1 Jerk (behind the neck) + Jerk Build to a heavy set of 1+1 85% of heavy set: 5×1 Jerk  

CrossFit Bench Press Build to a heavy set of 1 30 reps for time at 70% of heavy set   For total reps: Every 1:00 for 10:00 Odd min: Pull-ups Even min: Handstand Push-ups (choose reps prior to start. unbroken)   For time: 500m row 40 Burpees over the rower 30 WallBall Shots 20/14 ___________________________

6:30a Carpool Leaves for Telegraph Pass 7:00a Trail Run Starts at Telegraph Pass 8:00a CrossFit Competitors 8:00a Weightlifting Competitors 10:30a CrossFit 10:30a Weightlifting __________________ Weightlifting Snatch Build to a heavy single Clean & Jerk Build to a heavy single Back Squat 80% 3×2

CrossFit 6 rounds for load: 6 Deadlifts 6 Bent Rows 6 Hang Power Cleans 6 Thrusters 6 Split Squats (each leg) 6 Goodmornings (rest 1:00) (same weight on all rounds) _______________________ Competitor 1&2 At a moderate load: Every 1:00 for 10:00 3 Power Snatches from blocks (AK) Front SquatJerk Build to a heavy set of

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Sleds 7:00p at EVCF ___________ Weightlifting Block Snatch (AK) 75% 5×2 (:02 pause in bottom) Jerk + BTN Jerk 80% 4(1+1) 85% 2(1+1) Box Jumps 5×3 Barbell Lunges 3×6 -choose weight- “The harder the conflict, the more glorious the triumph.” ~Thomas Paine