October 2017

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)   Box Jumps 5×3 -choose height- “If things came easy, then everybody would be great at what they did, let’s […]

CrossFit For load: Power Clean 3-3-3-3-3 (make consistent increases.)   5 rounds for time: 9 Over the Box Jumps 20″ 10 Deadlifts 225/155 11 Wall Ball Shots 20/14 _____________________   Competitor 1 For load: Every 1:00 for 10:00 1 Block Clean @ 80%   5 rounds for time: 10 GHD Sit-ups 10 Deadlifts 225/155 10

CrossFit Skill Handstands   “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats _____________________   Competitor 1 For total reps: Every 1:00 for 10:00 Ring Muscle-ups *start each minute with 20 double unders   “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats   For time: 5-10-5-15-5-10-5 Calories on

CrossFit Weighted Dip Build to a heavy set of 1 50% of heavy set: 30 reps for time   “Jerry” 1 Mile Run 2k Row 1 Mile Run _________________________   Competitor 1&2 For load: Every 1:00 for 10:00 1 Snatch (increase by 10lbs/5lbs each set. stop after your second miss)   Back Squat 70% 2×2

CrossFit 1.5 Press (bottom) 4-3-2 *follow each set with a legless rope climb (1.5 reps should be at a controlled tempo)   5 rounds for total reps: Bench Press (bwt/.66 bwt) Russian Kettlebell Swing 70/44 (rest 3:00 between rounds) ____________________   Competitor 1 For total reps: Every 1:00 for 10:00 Odd min: Single-Arm Dumbbell Snatch

12:00p Meet at EVCF Move equipment for State Championships to PHX Convention Center. _______________   CrossFit Rest _______________   Competitor 1&2 Rest _______________   Sleds 6:00p at EVCF _______________   Weightlifting Power Snatch + Snatch Work up to Heavy 1+1   Power Clean + Clean & Jerk Work up to Heavy 1+1   “One’s philosophy

CrossFit Weighted Pull-up Build to a heavy set of 1 50% of heavy set: 30 reps for time   For reps + calories: 2:00 Row for calories 1:00 Toes to Bar 1:00 Kettlebell Swing 53/35 1:00 Air Squats 2:00 Row for calories 1:00 Air Squats 1:00 Kettlebell Swing 1:00 Toes to Bar 2:00 Row for

CrossFit For load: Every 2:00 for 10:00 10 Wall Ball Shots 20/14 + 6 HSPU + 2 Squat Cleans (use the same weight for all 6 rounds)   3 rounds for time: 21 Calories on the Assault Bike 14 Box Jump Burpees 24/20 7 DBall Over the Shoulder 150/80 (rest 3:00 between rounds) _____________________  

CrossFit Weighted Dip Build to a heavy set of 3 65% of heavy set 5.4.3.2.1 *follow each set with 20 band pull aparts   For time: 800m Run 50 Pull-ups 800m Run 50 Push-ups 800m Run 50 Sit-ups ______________________   Competitor 1 Snatch 70% 2×2 75% 1×1 80% 5×1   For total reps: Shoulder to

6:30a Carpool Leaves EVCF Telegraph Pass 7:00a Trail Run at Telegraph Pass 7:30a Kettlebell 8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting __________________________   Weightlifting Power Snatch + Snatch 80% 3(1+1) 85% 3(1+1)   Power Clean + Clean & Jerk 80% 3(2+1) 85% 3(1+1)   Back Squat 85% 4×2