September 2017

CrossFit For time: 30 Calories on The Assault Bike 50 Sit-ups 30 Deadlifts 275/185 50 Sit-ups 30 Over the Box Jumps (may use hands) 20″ ___________________   Competitor 1&2 Clean from blocks (AK) 75% 1×3 80% 2×2 85% 3×1 *follow each set with :10 handstand hold   Deadlift Build to a heavy set of 3 […]

CrossFit For load: Every 1:00 for 10:00 1 Clean + 1 Thruster (make consistent increases)   For time: 1000m Run 100 Double unders 1000m Row 100 Double unders 1000m Run ________________   Competitor 1 At a moderate load: Every 1:00 for 10:00 3 Power Clean & Jerk (T&G)   5 rounds no measure: 2 Kip

CrossFit Bench Press Build to a heavy set of 3 90% of heavy set 5.4.3.2.1 *follow each set with 1 rope climb AMRAP 12:00 3 Handstand Push-ups 6 Ring Dips 9 Pull-ups ____________________   Competitor 1&2 At a moderate load: Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1 (make consistent increases)  

7:30a Kettlebell 8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting ______________________   Weightlifting Snatch 80% 1×1 85% 1×1 90% 2×1 95% 1×1   Clean + Jerk 80% 1(1+1) 85% 1(1+1) 90% 2(1+1) 95% 1(1+1)   Back Squat 90% 3×2

CrossFit For load: Strict Press 3-2-2-1-1-1 (make consistent increases)   For time: 50 Sit-ups 25 Toes to Bar 50 Sit-ups   5 rounds for time: 5 Deadlift 275/185 10 Bar Facing Burpees ________________   Competitor 1 Clean from blocks (AK) 70% 2×2 75% 1×1 80% 2×1 85% 3×1   5 rounds for load: 3 Front

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Sleds 7:00p at EVCF ______________   Weightlifting Block Snatch (AK) 75% 5×2 (pause :02 in receiving position)   BTN Jerk + Jerk 75% 3(1+1) 80% 3(1+1)   Box Jumps 5×3   Barbell Lunges 3×6 -choose weight- “It is the greatest shot of adrenaline to be doing

CrossFit Front Squat Build to a heavy set of 4 90% of heavy set: 6.4.2 “Fran” For time: 21-15-9 Thruster 95/65 Pull-ups ___________________ Competitor 1 At a moderate load: Every 1:00 for 10:00 2 Power Snatches from blocks (AK) Snatch 70% 2+2 75% 1+1 80% 1+1, 1+1 85% 1×1, 1+1, 1+1 *follow each set with

CrossFit For load: Power Clean 3-2-2-1-1-1 (make consistent increases)   2 rounds for reps + calories: 1:00 Assault Bike for Calories 1:00 Rest 1:00 DBall Over the Shoulder 150/80 1:00 Rest 1:00 Rope Climb 1:00 Rest 1:00 Double unders 1:00 Rest 1:00 Single-Arm Dumbbell Snatch 1:00 Rest 1:00 Weighted Sit-ups 25lbs 1:00 Rest ________________  

CrossFit Bench Press Build to a heavy set of 5 90% of heavy set: 7.5.3   “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups __________________   Competitor 1 Back Squat 70% 1×3 75% 1×2 80% 2×1 85% 1×1 90% 3×1   “Helen” 3 rounds for time: 400m Run 21 Kettlebell

7:30a Kettlebell 8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting 6:00p Trail Run at Telegraph Pass ______________   Weightlifting Snatch 80% 1×1 85% 2×1 90% 2×1   Clean + Jerk 80% 1(1+1) 85% 2(1+1) 90% 2(1+1)   Back Squat 85% 3×3 85% 1xAMRAP