2017

CrossFit For load: Every 1:00 for 10:00 3 Power Snatches (make consistent increases)   10 rounds for reps + calories: 1:00 Row :15 Rest :30 Sit-ups :15 Rest _____________   Competitor 1 Power Clean 3 waves: 70% 2 Block Power Cleans 75% 2 Block Power Cleans 80% 2 Block Power Cleans (start a set every […]

CrossFit “Fran” For time: 21-15-9 Thruster 95/65 Pull-up ___________ Competitor 1&2 Weighted Pull-up Test 1RM Weighted Bar Dip Test 1RM “Fran” For time: 21-15-9 Thruster 95/65 Pull-up No measure: 1 Mile Jog ___________ Weightlifting High Pull + Power Snatch 5(1+2) -choose weight- High Pull + Power Clean + Push Press 5(1+2+2) -choose weight- Strict Press

CrossFit For load: Every 1:00 for 10:00 3 Power Cleans (make consistent increases) Weighted Bar Dips Build to a heavy set of 5 100% of heavy set 4.3.2.1 *follow each set with 1 rope climb AMRAP  10:00 10 Burpees :20 L-Sit Hold 10 Box Jumps :20 Plank Hold _________________ Competitor 1 Hang Snatch High Pull

7:00a Track Workout at Corona del Sol 7:30a Kettlebell 8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Weightlifting 10:30a CrossFit ____________________ Weightlifting Snatch Build to a heavy singe Clean & Jerk Build to a heavy single Back Squat 3×3 -choose weight-

CrossFit Skill Turkish Get-up Deadlift Build to a heavy set of 5 100% of heavy set 4.3.2.1 *follow each set with a :15 handstand hold For time: 30 Over the Box Jumps 20″ (may use hands) 50 Ball Slams 20/14 70 Russian Kettlebell Swings 70/44 ____________________ Competitor 1 Power Snatch + Drop Snatch Build to

CrossFit Rest _____________   Competitor 1&2 Rest _____________   Sleds 7:00p at EVCF _____________ Weightlifting Hang Snatch (BK) + Drop Snatch 70% 5 (1+1)   Jerk 70% 5×2   RDL 3×5 -choose weight-   Barbell Lunges 3×6 -choose weight- “I’m not as interested in what you make as I am in what you’re passionate about.

CrossFit Skill Rope Climb   Weighted Pull-up Build to a heavy set of 5 100% of heavy set 4.3.2.1 *follow each set with a :15 hold in bottom of dip   With a partner for time: 500m Row 400m Row 300m Row 200m Row 100m Row (rest while your partner works) ________________   Competitor 1

CrossFit Thruster Build to a heavy set of 5 100% of heavy set 4.3.2.1 *follow each set with 1 wall walk   2 rounds with a partner for time: 100m Single-Arm Overhead Carry 53/35 100 Double unders 100 Air Squats 100 Double unders 100m DBall Carry 150/80 (in front of body) (one person works at

CrossFit Bench Press Build to a heavy set of 5 100% of heavy set: 4,3,2,1 *follow each set with 1 rope climb For time: 35 Weighted Sit-up 25lbs 35 Toes to Bar 10 rounds for time: 10 Kettlebell High Pulls 70/53 10 Push-ups _______________________ Competitor 1 Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1,

CrossFit For load: Weighted Pull-ups 5-3-2-3-5 (leave 1 rep in the tank every set) For time: 150 Double unders 3 rounds for time: 20 Ring Push-ups :30 L-Sit Hold 50 Air Squats ________________ Competitor 1 Strict Press Build to a heavy set of 1 For load: Every 1:00 for 10:00 3 Power Snatches (add 10lbs/5lbs