October 2017

CrossFit For load: Power Clean 3-3-2-2-2 (make consistent increases)   “Cindy XXX” AMRAP 20:00 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats ___________________   Competitor 1&2 Every 1:00 for 15:00 Min 1-5: 1 […]

CrossFit For load: Turkish Get-up 1-1-1-1-1 For time: 100 Double unders   For time: 400m Run 100m Farmers Carry 53/35 800m Run 100m Farmers Carry 400m Run _______________________   Competitor 1 For load: Every 1:00 for 10:00 2 Power Cleans + 2 Jerks (add 10lbs/5lbs each set)   AMRAP 9:00 3 Ring Muscle-ups 30 Double

CrossFit For load: Every 1:00 for 10:00 1 Cluster (make consistent increases)   3 rounds for time: 21 Calorie Row 15 Deadlifts 225/155 9 Dumbbell Thrusters 50/35 (alternate rounds with a partner) ___________________________   Competitor 1&2 At a moderate load: Hang Snatch High Pull 4×4 (movement quality is priority)   Snatch 70% 2×3 75% 3×2

7:30a Kettlebell 8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting __________________________   Weightlifting  Snatch 80% 1×2 85% 1×1 90% 1×1 85% 2×1   Clean + Jerk 80% 1(2+1) 85% 1(1+1) 90% 1(1+1) 85% 2(1+1)   Back Squat 85% 4×2

CrossFit For load: Back Squat 5-5-5-5-5 (make consistent increases)   AMRAP 3:00 Bar Dips (alternate with a partner at every break. score is combined reps)   2 rounds for reps + cals: 1:00 Toes to bar 1:00 Rest 1:00 Double unders 1:00 Rest 1:00 Sit-ups 1:00 Rest 1:00 Assault Bike 1:00 rest ___________________________   Competitor

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Sleds 6:00p at EVCF ______________   Weightlifting Drop Snatch + Hang Snatch (BK) 75% 2(1+2) 80% 4(1+2)   BTN Jerk + Jerk 75% 2(1+1) 80% 4(1+1)   Jerk Dip Hold 110% 4×1 (5+ sec hold) (based on Jerk 1RM)   Box Jumps 5×3 -choose height- “Action

CrossFit Skill Rope Climb   AMRAP 20:00 20 Calorie Row 80yd Sled Push Shuttle 180/135 200m Run  20 Russian Kettlebell Swings 70/44 200m Run _________________   Competitor 1 Every 1:00 for 10:00 1 Block Clean at 85%    AMRAP 20:00 1 Rope Climb 3 DBall Over the shoulder 150/100 100m Run (alternate rounds with a

CrossFit For load: Every 1:00 for 10:00 1 Power Clean + 1 Thruster (make consistent increases)   For time: 45 Air Squats 15 Strict Pull-ups 30 Handstand Push-ups 45 Sit-ups 15 Box Jump Burpees 24/20 30 CTB Pull-ups 45 Push-ups 15 Parallette Pass Throughs 30 Steps Walking Lunge (each leg) 45 Pull-ups 15 Ring Dips

7:00a Carpool Leaves EVCF for Trail Run 7:30a Trail Run at Telegraph Pass with Charlie 8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Weightlifting 10:30a CrossFit ______________________ Weightlifting Snatch 80% 2×2 85% 3×1 80% 2×1 Clean + Jerk 80% 2(2+1) 85% 3(1+1) 80% 2(1+1) Back Squat 80% 4×3

CrossFit For load: Back Squat 8-8-8 (make consistent increases. do not sacrifice positions for load)   With a partner for time: 200m Farmers Walk 70/44 70 Shoulder to Overhead 95/65 200m Farmers Walk 50 Shoulder to Overhead 115/85 200m Farmers Walk 30 Shoulder to Overhead 135/95 200m Farmers Walk 10 Shoulder to Overhead 155/105 200m