2017

Open Gym 8:00a-12:00p ________________   CrossFit Rest ________________   Competitor 1&2 Rest ________________   Sleds 6:00p at EVCF ________________   Weightlifting Block Snatch (AK) + OHS 75% 5(2+1) (:02 pause in receiving position)   Push Press + Power Jerk + Jerk 80% 2(2+1+1) 85% 2(1+1+1)   Box Jumps 5×3   Barbell Lunges 3×6 -choose weight- […]

CrossFit Weighted Pull-up Build to a heavy set of 3 75% of heavy set 5.4.3.2.1   8 rounds for reps: :20 DBall Over the Shoulder 150/80 :10 Rest :20 Hand Release Push-ups :10 Rest :20 Air Squats :10 Rest :20 Sit-ups :10 Rest (tabata style scoring) _________________   Competitor 1 5 rounds for load: 1

CrossFit For load: Every minute for 10:00 Odd min: 2 Squat Cleans Even min: 10 Wall Ball Shots 20/14 (same weight for all sets)   “Grace” For time: 30 Clean & Jerks 135/95 __________________   Competitor 1 For load: Every 1:00 for 10:00 3 Hang Power Cleans (add 10lbs/5lbs each set)   Pause Jerk (:02

CrossFit Weighted Dip Build to a heavy set of 5 75% of heavy set 5.4.3.2.1 *follow each set with 20 band pull aparts   For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-up Toes to Bar *run 100m after each round ________________________   Competitor 1 Snatch 80% 1×1 85% 2×1 90% 1×1 95% 2×1   Back Squat 80% 1×1

7:30a Kettlebell 8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Weightlifting 10:30a CrossFit ________________________ Weightlifting  Power Snatch 80% 3×2 85% 3×1   Power Clean + Jerk 80% 3(2+1) 85% 3(1+1)   Back Squat 85% 3×2

CrossFit 1.5 Press 6-5-4 *follow each set with a legless rope climb (1.5 reps should be at a controlled tempo)   For time: 25 Calories on The Assault Bike 100yrd Overhead Plate Carry 45/35 50 Dummbell Snatches (alt arms) 50/35 100yrd Overhead Plate Carry 50 Burpees to a 6″ reach 100yrd Overhead Plate Carry 25

Open Gym 8:00a-12:00p _____________________   CrossFit Rest _____________________   Competitor 1&2 Rest _____________________   Sleds 7:00p at EVCF _____________________   Weightlifting Block Snatch (AK) + OHS 75% 5(2+1) (:02 pause in receiving position)   Push Press + Power Jerk + Jerk 80% 3(2+1+1)   Box Jumps 5×3 (for height)   Barbell Lunges 3×6 -choose weight-

CrossFit Weighted Pull-up Build to a heavy set of 5 75% of heavy set 5.4.3.2.1   For time: 400m Run 21 Deadlifts 225/155 21 Toes to Bar 400m Run 15 Deadlifts 225/155 15 Toes to Bar 400m Run 9 Deadlifts 225/155 9 Toes to Bar ___________________   Competitor 1 AMRAP 1:00 Rope Climb   5

CrossFit For load: Every 1:00 for 10:00 1 Cluster (make consistent increase)   2 rounds for time: 25 Sit-ups 50 Air Squats 25 Sit-ups 50 Double unders 100yrd Farmers Walk 70/53 ______________________________   Competitor 1 Jerk (behind the neck) + Jerk Build to a heavy set of 1+1 85% of heavy set: 5×1 Jerk