2017

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

CrossFit For load: Strict Press 3-5-7-5-3 (leave one rep in the tank each set) For load: Power Clean 3-3-2-2-2 (make consistent increases) “Annie” For time: 50-40-30-20-10 Sit-ups Double unders _____________________ Competitor 1&2 Moderate load: Every 1:00 for 10:00 5 Power Snatches (t&g) 5 rounds for load: 3 Front Squats + 3 Jerks (make consistent increases)

Open Gym 8:00a-12:00p  __________   CrossFit Rest __________   Competitor 1&2 Rest __________   Sleds 7:00p at EVCF __________   Weightlifting Block Snatch (AK) 70% 5×2 (:02 pause in receiving position)   BTN Jerk + Jerk 75% 5(1+1)   Box Jumps 5×3   Barbell Lunges 3×6 -choose weight- “Better three hours too soon than a

CrossFit Front Squat Build to a heavy set of 6 90% of heavy set: 8.6.4 6 rounds for total reps: :20 Burpees :10 Rest :20 Wall Sit :10 Rest :20 Ring Row :10 Rest :20 Wall Ball Shots 20/14 :10 Rest :20 Plank Hold :10 Rest ______________________ Competitor 1 Power Clean + Clean from blocks (BK) 75%

CrossFit Bench Press Build to a heavy set of 8 90% of heavy set: 10.8.6 3 rounds for time: 7 Deadlifts 225/155 21 Sit-ups  7 Deadlifts 14 Toes to bar  7 Deadlifts 7 Parallette Pass Throughs ____________________ Competitor 1 For load: Every 1:00 for 10:00 1 Clean Grip Snatch + 1 Clean Grip Overhead Squat (make

Labor Day  9:00a-12:00p “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters 95/65 800m Run 21 Thrusters 400m Run 50 Pull-ups ____________________ Block Snatch (BK) 80% 2×3 85% 3×2 (2:00 rest) Snatch High Pull 4×4 -choose weight- Front Squat 4×5 -choose weight- GHD Sit-ups 4×10 -choose weight-

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