November 2017

CrossFit “Nutts” For Time: 10 Handstand push-ups 15 Deadlifts 250/165 25 Box jumps 30/24 50 Pull-ups 100 Wall Ball Shots 20/14 200 Double-unders 400m Run with a 45lb plate _______________________   Competitor 1 For load: 12 – 9 – 6 Power Clean & Jerk (use the same weight for all sets. rest 2:00 between sets) […]

CrossFit Rest _______________ Competitor 1&2 Rest _______________ Sleds 6:00p at EVCF _______________ Weightlifting Snatch 75% 4×2 Clean 75% 4×2 Power Jerk + Jerk 75% 4(1+1) Planks Accumulate 4:00 Click here for clinic registration! “We can’t take any credit for our talents. It’s how we use them that counts.” ~Madeleine L’Engle

CrossFit For load: Bench Press 8-8-8-8-8 (make consistent increases)   AMRAP 3:00 400m Run Max Wall Walks   (rest 1:00)   AMRAP 5:00 800m Run Max Kettlebell Swings 53/35   (rest 1:00)   AMRAP 3:00 400m Run Max Air Squats _____________________   Competitor 1&2 For load: Single-Arm Dumbbell Snatch 10-8-6-4-2 (alt arms) (make consistent increases)

CrossFit For load: Deadlift 3-2-1-1-1 (make consistent increases)   With a partner for time: 50-40-30-20-10 Calorie Row ABMAT Sit-up *While partner 1 rows, partner 2 does sit-ups. Once both are complete, switch exercises. ___________________________   Competitor 1 For load: Rebounding Push Press 5-5-5-5-5 (make consistent increases)   For total reps: Every 1:00 for 10:00 Odd

CrossFit Skill Toes to bar   5 rounds for total reps: Thruster 135/95 Pull-up (rest 3:00 between rounds) ____________________________   Competitor 1 Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 3×1   Snatch Pull 90% 1×3 100% 1×3 +20lbs 2×2   Back Squat 80% 2×3 85% 3×2   For time: 500m Row (rest

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

9:00a-12:00p Open Gym (Back to regular schedule on Saturday)

CrossFit For load: Push Press 8-5-3-3-3 (make consistent increases)   “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ______________________   Competitor 1 With a partner for time: 3-5-7-9-7-5-3 Burpee Box Jump 24/20 *start each round with 1 DBall over the shoulder 150/100 (alternate rounds with a partner)   5 rounds

CrossFit Skill Rope Climb   “Annie” For time: 50-40-30-20-10 Double unders Sit-ups   10 attempts to establish max load: 20yd Sled Pull (add weight each attempt. rest as needed) ___________________   Competitor 1 AMRAP 8:00 2 Ring Muscle-ups 2 DBall over the shoulder (alternate rounds with a partner)   For total reps: Every 1:00 for

CrossFit Skill Handstands   AMRAP 18:00 1-2-3-4-5-6-7-8-9-10 Bench Press 185/125 Deadlift 275/185 (alternate rounds with a partner) ____________________________ Competitor 1 At a moderate load: Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1   Snatch 75% 1×3 80% 2×2 85% 5×1   Back Squat 75% 1×3 80% 2×2 85% 5×1   AMRAP 10:00