2017

CrossFit 5 rounds for total reps: Ring Dips (rest 1:00)   “D.T.” For time: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Jerks _______________   Competitor 1 For load: Every 1:00 for 10:00 1 Clean + 1 Thruster + 1 Jerk (add 10lbs/5lbs each set)   “D.T.” 5 rounds or time: 12 Deadlifts 155/105 9 […]

CrossFit  3 rounds for time: 500m Row 400m Run 50 Double unders _____________ Competitor 1 Bench Press Work to a heavy set of 8 90% of heavy set 5×5 AMRAP 1:00 Rope Climbs For total reps: Every 1:00 for 20:00 Odd min: Strict Pull-ups Even min: Strict Handstand Push-ups (choose reps prior to start. unbroken) AMRAP

CrossFit “Angie” For time: 100 Pull-ups 100 Push-up s 100 Sit-ups 100 Air Squats __________________   Competitor 1 Power Snatch 2×3 -choose weight- 3×2 -choose weight- *follow each set with 1 Broad Jump   Back Squat Work to a heavy set of 5 90% of heavy set: 5×3   Not timed: 50 Sit-ups 25 Back

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

CrossFit “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ____________________   Competitor 1 Strict Press 1 set of max reps (same weight as last week)   For total reps: Every 1:00 for 10:00 Odd min: Rope Climbs Even min: GHD Sit-ups *start every minute with 20 double unders (choose reps

CrossFit Rest ___________________   Competitor 1 Rest ___________________   Competitor 2 Rest ___________________   Sleds 6:00p EVCF ___________________   Weightlifting Power Jerk + Jerk 3(1+1) -choose weight-   Power Clean + Push Press Work up to Heavy (1+2) -then- 3(1+3) @ 90% of Heavy Set   RDL 3×5 -choose weight-   Bulgarian Split Squats 4×10

CrossFit For load: Push Press 3-2-2-1-1-1   5 rounds for load: (alternate pushes with a partner) 60yrd Sled Push Shuttle 40yrd Sled Push Shuttle 20yrd Sled Push Shuttle (rest 2:00 between rounds) *if you have to walk, take a plate off next round ________________   Competitor 1 Thruster Find 1RM   Deadlift Find 1RM  

CrossFit For time: 25 Bench Press 185/125 50 Pull-ups 1 Mile Run 50 Pull-ups 25 Bench Press ________________   Competitor 1 Not timed: 4 Rope Climbs 400m Jog 3 Rope Climbs 400m Jog 2 Rope Climbs 400m Jog   “Holleyman” 30 rounds for time: 1 Power Clean 225/155 3 Handstand Push-ups 5 Wall Ball Shots

CrossFit For reps + calories: Tabata – Assault Bike (rest 1:00) Tabata – Sit-up (rest 1:00) Tabata – Row (rest 1:00) Tabata – Air Squat (rest 1:00) Tabata – Row (rest 1:00) Tabata – Sit-up (rest 1:00) Tabata – Assault Bike ___________________   Competitor 1 Muscle Snatch 2×3 -choose weight- 3×2 -choose weight- *follow each

CrossFit From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of: 6 pull-ups 12 push-ups 18 squats ___________________ Competitor 1 Strict Press 2×10