2017

CrossFit Bench Press Build to a heavy set of 1 30 reps for time at 70% of heavy set   For total reps: Every 1:00 for 10:00 Odd min: Pull-ups Even min: Handstand Push-ups (choose reps prior to start. unbroken)   For time: 500m row 40 Burpees over the rower 30 WallBall Shots 20/14 ___________________________ […]

6:30a Carpool Leaves for Telegraph Pass 7:00a Trail Run Starts at Telegraph Pass 8:00a CrossFit Competitors 8:00a Weightlifting Competitors 10:30a CrossFit 10:30a Weightlifting __________________ Weightlifting Snatch Build to a heavy single Clean & Jerk Build to a heavy single Back Squat 80% 3×2

CrossFit 6 rounds for load: 6 Deadlifts 6 Bent Rows 6 Hang Power Cleans 6 Thrusters 6 Split Squats (each leg) 6 Goodmornings (rest 1:00) (same weight on all rounds) _______________________ Competitor 1&2 At a moderate load: Every 1:00 for 10:00 3 Power Snatches from blocks (AK) Front SquatJerk Build to a heavy set of

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Sleds 7:00p at EVCF ___________ Weightlifting Block Snatch (AK) 75% 5×2 (:02 pause in bottom) Jerk + BTN Jerk 80% 4(1+1) 85% 2(1+1) Box Jumps 5×3 Barbell Lunges 3×6 -choose weight- “The harder the conflict, the more glorious the triumph.” ~Thomas Paine

CrossFit For time: 30 Calories on The Assault Bike 50 Sit-ups 30 Deadlifts 275/185 50 Sit-ups 30 Over the Box Jumps (may use hands) 20″ ___________________   Competitor 1&2 Clean from blocks (AK) 75% 1×3 80% 2×2 85% 3×1 *follow each set with :10 handstand hold   Deadlift Build to a heavy set of 3

CrossFit For load: Every 1:00 for 10:00 1 Clean + 1 Thruster (make consistent increases)   For time: 1000m Run 100 Double unders 1000m Row 100 Double unders 1000m Run ________________   Competitor 1 At a moderate load: Every 1:00 for 10:00 3 Power Clean & Jerk (T&G)   5 rounds no measure: 2 Kip

CrossFit Bench Press Build to a heavy set of 3 90% of heavy set 5.4.3.2.1 *follow each set with 1 rope climb AMRAP 12:00 3 Handstand Push-ups 6 Ring Dips 9 Pull-ups ____________________   Competitor 1&2 At a moderate load: Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1 (make consistent increases)  

7:30a Kettlebell 8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting ______________________   Weightlifting Snatch 80% 1×1 85% 1×1 90% 2×1 95% 1×1   Clean + Jerk 80% 1(1+1) 85% 1(1+1) 90% 2(1+1) 95% 1(1+1)   Back Squat 90% 3×2

CrossFit For load: Strict Press 3-2-2-1-1-1 (make consistent increases)   For time: 50 Sit-ups 25 Toes to Bar 50 Sit-ups   5 rounds for time: 5 Deadlift 275/185 10 Bar Facing Burpees ________________   Competitor 1 Clean from blocks (AK) 70% 2×2 75% 1×1 80% 2×1 85% 3×1   5 rounds for load: 3 Front

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Sleds 7:00p at EVCF ______________   Weightlifting Block Snatch (AK) 75% 5×2 (pause :02 in receiving position)   BTN Jerk + Jerk 75% 3(1+1) 80% 3(1+1)   Box Jumps 5×3   Barbell Lunges 3×6 -choose weight- “It is the greatest shot of adrenaline to be doing