January 2018

CrossFit  Rest  __________________________ Competitor 1&2 Rest  ________________________ Sleds 4x20yd Sled Push Shuttle 315/225 (400m Recovery Jog) 3x40yd Sled Push Shuttle 270/180 (400m Recovery Jog) 2x60yd Sled Push Shuttle 225/135 (400m Recovery Jog) 3x40yd Sled Push Shuttle 270/180 (400m Recovery Jog) 4x20yd Sled Push Shuttle 315/225 (alternate shuttles with a partner) _________________________   FitEssentials Superset 12-10-8 […]

CrossFit For load: Hang Power Clean 3-2-2-1-1-1 (make consistent increases)   For time: Accumulate :30 L-Sit Hold 10 DBall Over the Shoulder 150/80 Accumulate 1:00 Plank Hold 50yd Single-Arm Overhead Carry (each arm) 53/35 Accumulate 1:00 Rt Side Plank Hold 100yd Farmers Walk 70/44 Accumulate 1:00 Lt Side Plank Hold 50yd Single-Arm Overhead Carry (each

CrossFit AMRAP 20:00 400m Run 15 Pull-ups 30 Air Squats 15 Push-ups ___________________   Competitor 1 5 rounds at 2k pace: 500m Row (rest 1:00)   AMRAP 10:00 1 Kip to Ring + 1 Ring Muscle-up + 1 Ring Dip (each round unbroken)   5 rounds for load: 2 Weighted Chin-up 2 Weighted Dip (make consistent

CrossFit For load: Strict Press 5-3-3-2-2-2 (make consistent increases)   For time: 30 Deadlift 225/155 60 Wall Ball Shot 20/14 90 Calorie Row 120 Sit-ups ________________________   FitEssentials For load: Goblet Squat 15-12-9 *follow each with 8 Box Hamstring Curls   2 sets for load: 8-12 Kneeling Torso Row (each arm) (rest as needed between

7:00a CrossFit Competitor 2 7:30a Kettlebell  8:00a CrossFit Competitor 1 8:00a Weightlifting Competitor  10:30a CrossFit  10:30a Weightlifting __________________ Weightlifting  Snatch Work up to Heavy 2 Clean + Jerk Work up to Heavy (2+2) Front Squat 85% 4×2

CrossFit For load: Power Snatch 5-3-3-2-2-2 (make consistent increases)   For time: 21-15-9 Single-Arm Dumbbell Snatch (alt arms) 50/35 Over the Dumbbell Burpee _______________________________   Competitor 1&2 For time: 21-15-9 Single-Arm Dumbbell Snatch(alt arms) 50/35 Over the Dumbbell Burpee   Not timed: 30 Pistol (alt legs)   Snatch 70% 2×2 75% 1×1 80% 2×1 85%

CrossFit Rest _______________________   Competitor 1&2 Rest _______________________   Sleds Sled Push 2x 20yd 2x 30yd 2x 40yd 2x 30yd 2x 20yd (rest as needed. 20yd will be heaviest, weight decreases from 20yd to 40yd. Increases from 40yd back down to 20yd.) __________________________   FitEssentials 15:00 for load & reps: 10 BTN Thruster 16 Single-Arm

CrossFit For load: Front Squat 3-3-3-3-3 (make consistent increases)   10 rounds for time: 5 Handstand Pushups 7 Pull-ups 9 Russian Kettlebell Swings 70/44 ________________________   Competitor 1 For load: Every 1:00 for 10:00 1 Clean + 1 Front Squat + 1 Jerk (add 10lbs/5lbs each set)   AMRAP 9:00 30′ Hand Walk 15 Dumbbell

CrossFit For load: Hang Power Clean 5-3-3-2-2-2 (make consistent increases)   For time: 2k Row ______________________________   Competitor 1 5 rounds for load: 3 Weighted Chin-ups 3 Weighted Dips (rest 1:30 between rounds)   AMRAP 14:00 35 Double unders 21 Wall Ball Shots 30/20 7 Ring Muscle-ups   2 rounds: Each exercise to failure. No

CrossFit For load: Strict Press 5-5-5-5-5 (make consistent increases)   AMRAP 3:00 30 Single-Arm Dumbbell Snatch 50/35 30 Over the box jumps 24/20 30 Toes to Bar   (rest 3:00)   AMRAP 4:00 30 Wall Ball Shots 20/14 30 Burpees to a 6″ reach 30 Sit-ups   (rest 4:00)   For time: 30 Kettlebell Swings