2017

CrossFit For load: Cluster 3-3-2-2-2 (make consistent increases)   With a partner for time: 60-40-20 Power Snatches 75/55 Pull-ups ~then~ 200m Farmers Walk 70/53 _____________________   Competitor 1&2 For time: 500m Row 9 Clean & Jerks 135/95 25′ Hand Walk   (rest 2:00)   500m Row 7 Clean & Jerks 185/125 25′ Hand Walk   […]

CrossFit For load: Weighted Bar Dip 5-5-5-5-5 (make consistent increases)   For time: 30 Double unders 50 Wall Ball Shots 20/14 30 Double unders 50 Kettlebell Swings 53/35 30 Double unders 50 Steps Walking Lunges 30 Double unders 50 Burpees 30 Double unders ___________________   Competitor 1&2 Back Squat 75% 2×3 80% 3×2 *follow each

CrossFit Skill One Arm Dumbbell Overhead Squat 9-7-5 (quality of movement is the priority) 2 rounds for time: 21 Deadlifts 155/105 1 Rope Climb 15 Hang Power Cleans 155/105 1 Rope Climb 9 Shoulder to Overhead 155/105 1 Rope Climb ___________________ Competitor 1 Push Press 80% 2×3 85% 3×2 Every 1:00 for 10:00 Odd min:

8:00a CrossFit Competitors 8:00a Weightlifting Competitors 10:30a Kettlebell 10:30a Weightlifting __________________ Weightlifting Snatch (3 waves): 80% 1×1 85% 1×1 90% 1×1   Clean + Front Squat + Jerk Work up to Heavy (2+2+2)   Front Squat 85% 6×3   Partner Stretches

Open 17.3 Complete prior to 8:00 3 rounds of: 6 CTB Pull-up 6 Snatch 95/65 3 rounds of: 7 CTB Pull-ups 5 Snatch 135/95 Complete prior to 12:00 3 rounds of: 8 CTB Pull-ups 4 Snatch 185/135 Complete prior to 16:00 3 rounds of: 9 CTB Pull-ups 3 Snatch 225/155 Complete prior to 20:00 3

CrossFit Rest __________________   Competitor 1&2 Rest __________________   Sprint 6:00p Sleds at EVCF __________________   Weightlifting Snatch Drills (15mins)   Power Clean + Front SquatJerk Work up to Heavy 1+1   Push Press 70% 4×5   1.5 Squats 60% 6×4 (Focus on position)   5 rounds for total time: L-Hang (Use a med ball

CrossFit With a partner for time: 100 Calories on The Rower 100′ DBall Carry 150/80 100 Wall Ball Shots 20/14 100′ DBall Carry 100 Push-ups (hand release) 100′ DBall Carry (share work anyhow.  DBall Carry in front of body) ______________________   Competitor 1&2 3 rounds for time: 400m Run 21 Burpees   Clean 75% 1×3

CrossFit For load: Power Snatch 5-3-3-2-2-2 (make consistent increases)   For load: Weighted Bar Dip 7-5-5-3-3-3 (make consistent increases)   For time: 30 Calories on The Assault Bike 50 Burpees to a Plate 70 Russian Kettlebell Swings 70/53 90 Sit-ups __________________   Competitor 1 For load: Every 1:00 for 10:00 2 Power Cleans + 2

CrossFit 5 rounds for total reps: Handstand Push-ups (rest :30)   For time: 21 Pull-ups 21 Dumbbell Thrusters 50/35 1.5 Mile Run 21 Dumbbell Thrusters 50/35 21 Pull-ups __________________   Competitor 1 Snatch 75% 1×3 80% 2×2 85% 3×1   Back Squat 75% 1×3 80% 2×2 85% 3×1   AMRAP 7:00 (85% effort) 1-3-5-3-1-3-5-3-1 Overhead

8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a Kettlebell 12:00p Weightlifting _____________________   Weightlifting Snatch 3 waves: 80% 1×1 85% 1×1 90% 1×1   Clean + Front Squat +Jerk Work up to Heavy (1+2+2)   Front Squat 85% 6×3   Partner Stretches