2017

CrossFit For load: Power Clean 5-5-5-5-5 (make consistent increases)   For total reps: Strict Pull-ups (rest 1:00) Strict Pull-ups (rest :45) Strict Pull-ups (rest :30) Strict Pull-ups (rest :15) Strict Pull-ups   With a partner for time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Burpees to a plate (alternate rounds with a partner) ___________________   Competitor 1 For load: Turkish Get-up […]

CrossFit For load: Bench Press 8-6-4-6-8   For total reps: Every 1:00 for 10:00 Odd min: Ring Dips Even min: Handstand Push-ups (choose reps prior to start. unbroken)   For time: 20 Calories on The Assault Bike 30 Wall Ball Shots 20/14 40 Kettlebell Swings 53/35 50 Sit-ups _________________   Competitor 1 Power Clean +

CrossFit For time: 1000m Run 75 Double unders 25 Toes to Bar 25 Over the Box Jumps 24/20 25 Toes to Bar  75 Double unders 1000m Row ___________________ Competitor 1 Power Snatch + Snatch 70% 2+2 75% 1+1 80% 1+1, 1+1 85% 1+1, 1+1, 1+1 *based on power snatch 1rm Snatch Pull 4×3 -choose weight-

8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Kettlebell 10:30a Weightlifting 10:30a CrossFit _________________   Weightlifting High Pull + Snatch 85% 5(2+1)   High Pull + Clean + Jerk 85% 5(2+1+1)   Back Squat 85% 5×3   Bench Press 4×5 -choose weight-   Neutral Grip Cable Rows 15-15-12-12

CrossFit For load: Bench Press 10-8-6-8-10   For time: 10-9-8-7-6-5-4-3-2-1 Power Clean 135/95 Pull-up ______________   Competitor 1 Front SquatJerk Work to a heavy set of 3 85% of heavy set: 3×2 (front squat directly into the jerk)   Front Squat 4×4 -choose weight-   3 rounds for time: 20/15 Calories on The Assault Bike

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Sleds 6:00p at EVCF ______________   Weightlifting Hang Snatch (BK) + Snatch 75% 6(1+1)   Pause Jerk + Jerk 80% 2(2+1) 85% 1(1+1)   RDL 4×5 -choose weight-   Incline DB Bench 4×10 -choose weight-   Barbell Lunges 3×6 -choose weight- “I have learned that to

CrossFit 3 rounds for time: 20/15 Calories on The Assault Bike 15 Over the Box Jumps 20″ (may use hands) 10 DBall Over the Shoulder 150/80 (rest 3:00 between rounds) _______________   Competitor 1 Power Clean Work to a 1RM   No measure: Every 1:00 for 10:00 2 Block Power Cleans at 80% *start every

CrossFit 5 rounds for reps + Calories 1:00 Row :15 Rest :30 Sit-ups :15 Rest 1:00 Burpees :15 Rest :30 Sit-ups :15 Rest ___________________   Competitor 1 Power Snatch + Snatch 70% 2+2 75% 2+1, 1+2 80% 1+1, 1+1, 1+1 (based on power snatch 1RM)   Snatch Pull 4×4 -choose weight-   Back Squat 60%

Memorial Day “Murph” 9:00a Heat 1 10:00a Heat 2 11:00a Heat 3 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in

8:00a Weightlifting Competitor 8:00a CrossFit Competitor 8:00a Kettlebell 10:30a Weightlifting 10:30a CrossFit _________________   Weightlifting High Pull + Snatch 85% 5(2+1)   High Pull + Clean + Jerk 85% 5(2+1+2)   Back Squat 85% 5×3   Strict Pull-ups 4x AMRAP