October 2017

CrossFit 1.5 Press 5-4-3 *follow each set with a legless rope climb (1.5 reps should be at a controlled tempo)   With a partner for time: 100 Kettlebell Swings 53/35 100 Double unders 100′ Plate Push 100 Double unders 100′ Plate Pushes 100 Double unders 100 Burpees to a plate (one person works at a […]

Open Gym 8:00a-12:00p ________________   CrossFit Rest ________________   Competitor 1&2 Rest ________________   Sleds 6:00p at EVCF ________________   Weightlifting Block Snatch (AK) + OHS 75% 5(2+1) (:02 pause in receiving position)   Push Press + Power Jerk + Jerk 80% 2(2+1+1) 85% 2(1+1+1)   Box Jumps 5×3   Barbell Lunges 3×6 -choose weight-

CrossFit Weighted Pull-up Build to a heavy set of 3 75% of heavy set 5.4.3.2.1   8 rounds for reps: :20 DBall Over the Shoulder 150/80 :10 Rest :20 Hand Release Push-ups :10 Rest :20 Air Squats :10 Rest :20 Sit-ups :10 Rest (tabata style scoring) _________________   Competitor 1 5 rounds for load: 1

CrossFit For load: Every minute for 10:00 Odd min: 2 Squat Cleans Even min: 10 Wall Ball Shots 20/14 (same weight for all sets)   “Grace” For time: 30 Clean & Jerks 135/95 __________________   Competitor 1 For load: Every 1:00 for 10:00 3 Hang Power Cleans (add 10lbs/5lbs each set)   Pause Jerk (:02

CrossFit Weighted Dip Build to a heavy set of 5 75% of heavy set 5.4.3.2.1 *follow each set with 20 band pull aparts   For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-up Toes to Bar *run 100m after each round ________________________   Competitor 1 Snatch 80% 1×1 85% 2×1 90% 1×1 95% 2×1   Back Squat 80% 1×1