2017

CrossFit For load: Strict Press 3-2-2-1-1-1 (make consistent increases)   For time: 1:00 Accumulated L-Sit Hold 25 Weighted Sit-ups 25lbs 25 Toes to Bar 1:00 Accumulated L-Sit Hold   5 rounds for time: 7 Deadlift 275/185 21 Double Unders ___________________   Competitor 1 Strict Press Work to 1RM   Block Cleans (BK) Work to a […]

CrossFit Rest ___________   Competitor 1&2 Rest ___________   Sleds 6:00p at EVCF ___________   Weightlifting 2-Position Snatch (Hip, Below Knee) 75% 6×2   Pause Jerk + Jerk 80% 2(2+1) 85% 1(1+1)   RDL 4×5 -choose weight-   Bulgarian Split Squats 3×10 -choose weight- “Experience is the teacher of all things. – Julius Caesar Experience

CrossFit & Competitors “Vinnie” 2 rounds for time: 55 Kettlebell Swings 53/35 40 Hand Release Push-ups 30 Steps Walking Lunge 21 Pull-ups 15 Burpees 12 Toes to Bar 8 Over the Box Jumps 24/20 4 Wall Walks ________________ Weightlifting Block Clean 80% 2×3 85% 3×2 Clean Pull 4×3 -choose weight- Back Squat 3×8 -choose weight-

CrossFit For time: 50 Calorie Row 1:00 L-Sit Hold 10 Rope Climbs 1:00 Handstand Hold 100 Sit-ups 1:00 Wall Sit Hold 10 Wall Walks 1:00 L-Sit Hold 50 Calorie Row _________________   Competitor 1&2 Bench Press Work to 1RM   For load: Every 1:00 for 10:00 Odd min: 3 Power Cleans (t&g) Even min: 3

CrossFit “Air Force” For time: 20 Thrusters 95/65 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squat 20 Front Squat (4 burpees every minute) ___________________   Competitor 1&2 For load: Every 1:00 for 10:00 1 Power Snatch (add 10lbs/5lbs)   Back Squat Work to a 1RM   3 rounds for time: 30 Calorie

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

CrossFit 3 rounds for time: 400m Run 25 Pull-ups 50 Air Squats 25 Hand Release Push-ups ________________   Competitor 1&2 Bench Press Work to a heavy set of 3 85% of heavy set 5×3 *follow each set with 3 bar muscle-ups   Strict Press Work to a heavy set of 3 85% of heavy set

CrossFit Rest _______________ Competitor 1&2 Rest _______________ Sleds 6:00p at EVCF _______________ Weightlifting High Hang Snatch 70% 6×3 Pause Jerk + Jerk 80% 5(1+2) RDL 3×5 -choose weight- Bulgarian Split Squats 3×10 -choose weight- (each side, 20 total per set) “Victory belongs to the most persevering.” ~Napoleon Bonaparte

CrossFit For load: Strict Press 5-3-3-2-2-2 (make consistent increases)   With a partner for time: 80 Kettlebell Deadlifts 70/53 400m Farmers Walk 70/53 60 Axle Bar Shoulder to Overhead 110/70 300m Axle Bar Carry 110/70 40 Single-Arm Dumbbell Snatches 50/35 200m Single-Arm Overhead Dumbbell Carry 50/35 20 DBall Over the Shoulder 150/80 100m DBall Carry

CrossFit 3 rounds for time: 25 Kettlebell High Pulls 70/53 1 Rope Climb 25 Burpees to a plate 1 Rope Climb 25 Over the box Jumps 24/20 1 Rope Climb _____________________ Competitor 1: Not timed: 400m Jog 1 Legless Rope Climb + 3 Rope Climbs 400m Jog 1 Legless Rope Climb + 2 Rope Climbs