2017

CrossFit For time: 50 Calorie Row 50 Wall Ball Shots 50 Sit-ups   ( rest 5:00)   For time: 40 Calorie Row 40 Wall Ball Shots 40 Sit-ups   (rest 3:00)   For time: 30 Calorie Row 30 Wall Ball Shots 30 Sit-ups _______________   Competitor 1 For load: Every 1:00 for 10:00 2 Split […]

CrossFit Rest _____________   Competitor 1&2 Rest _____________   Sleds 6:00p at EVCF _____________   Weightlifting Hang Snatch (BK) 70% 4×2   Push Press + Power Jerk + Jerk 80% 4(2+1+1) (based on 1rm push press)   RDL 3×5 -choose weight-   Incline DB Bench 2×8 -choose weight- 3×5 -choose weight-   Barbell Lunges 3×6

CrossFit Skill Hand Walking   AMRAP 20:00 :30 Chin Over the Bar Hold :30 Handstand Hold :30 L-Sit Hold :30 Squat Hold _________________   Competitor 1 Pause Clean (:02 BK) 75% 2×3 80% 3×2   Clean Pull 2×3 -choose weight- 3×2 -choose weight-   At a moderate load: Bulgarian Split Squat 8-8-8 (make consistent increases)

CrossFit For load: Turkish Get-up 1-1-1-1-1 (make cosnsitent increases)   For time: 5 Rope Climbs 50 Steps Walking Lunge 25 Toes to Bar 50 Double unders 75 Russian Kettlebell Swings 70/44 50 Double unders 25 Toes to Bar 50 Steps Walking Lunge 5 Rope Climbs _________________   Competitor 1 For load: Every 1:00 for 10:00

CrossFit For load: Bench Press 5-5-5-5-5 *follow each set with 1 rope climb (make consistent increases) For load: Thruster 5-5-5-5-5 (make consistent increases) For total reps: 1:00 Pull-ups 1:00 Thruster 95/65 (no rest between movements) __________________ Competitor 1 For load: Dumbbell Snatch (t&g) 14-12-10-8 (alt arms) (make consistent increases. rest as needed) Floating Snatch Build

8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a CrossFit  10:30a Kettlebell 10:30a Weightlifting ___________________ Weightlifting Snatch Work up to Heavy 2 Clean & Jerk Work up to Heavy (2+2) Back Squat 3×3 -choose weight- Bench Press 4×4 -choose weight- Neutral Grip Cable Rows 10-10-8-8 -choose weight- (Increasing weight each set)

CrossFit For load: Push Press 5-5-3-3-3 (make consistent increases)   With a partner for total reps: 3:00 Pull-ups 3:00 Burpees to a plate 3:00 Sit-ups 3:00 Wall Ball Shots 20/14 2:00 Pull-ups 2:00 Burpees to a plate 2:00 Sit-ups 2:00 Wall Ball Shots 1:00 Pull-ups 1:00 Burpees to a plate 1:00 Sit-ups 1:00 Wall Ball

CrossFit Rest __________   Competitor 1&2 Rest __________   Sleds 6:00p at EVCF __________   Weightlifting Hang Snatch (BK) + Snatch 80% 4(1+1)   Push Press + Power Jerk + Jerk 85% 4(2+1+1) (based on 1rm push press)   RDL 4×5 -choose weight-   Incline DB Bench 4×8 -choose weight-   Barbell Lunges 3×6 -choose

CrossFit Skill Hand Walking   9 rounds for time: 6 Over the Box Jump 20″ (may use hands) 7 Toes to Bar 8 Russian Kettlebell Swing 70/53 ___________________   Competitor 1 Pause Clean (:02BK) 70% 2×3 75% 3×2   Romanian Deadlift 4×4 -choose weight-   At a moderate load: Reverse Lunge 4-4-4-4 (each leg) (make

CrossFit For load: Power Clean 3-3-2-2-2 (make consistent increases) 3 rounds: 75 Double unders 50 Air Squats 25 Cal Row _____________________ Competitor 1 Power Clean + Push Press 70% 2+2 75% 1+1 80% 1+1, 1+1 85% 1+1 90% 1+1, 1+1, 1+1 *based on power clean 1rm Bench Press 70% 1×3 80% 2×2 90% 3×1 *follow each