January 2018

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a CrossFit Competitor 1 8:00a Women’s Session of Mock Weightlifting Meet  10:30a CrossFit 10:30a Men’s Session of Mock Weightlifting Meet 12:30p Weightlifting Club Meeting 

CrossFit For load: Deadlift 3-2-2-1-1-1 (make consistent increases)   For time: 100m Walking Lunge 200m Overhead Carry 45/35 400m Farmers Walk 70/44 800m Run ___________________________   Competitor 1 Clean + Jerk 70% 2+2 75% 2+1, 1+2 80% 1+1, 1+1, 1+1   Back Squat 70% 1×3 75% 2×2 80% 3×1   For time: 40-30-20 Single-Arm Dumbbell

CrossFit Rest ________________________________   Competitor 1&2 Rest ________________________________   Sleds 5 rounds: 20yd Sled Push Shuttle 270/180 40yd Sled Push Shuttle 60yd Sled Push Shuttle 40 Calorie Row (alternate shuttles with partner) _________________________________   FitEssentials For load: 15:00 to establish a heavy 40yd Farmer’s Carry   3 rounds: AMRAP 2:00 10 Goblet squat (moderate) Row

CrossFit For load: Dumbbell Pullover 8-8-8-8 (make consistent increases)   For load: Bench Press 6-6-6-6-6 (make consistent increases)   For load: Weighted Pull-up 4-4-4-4-4-4 (make consistent increases)   For load: Weighted Dip 2-2-2-2-2-2-2 (make consistent increases) __________________________________   Competitor 1&2 Snatch Build to a heavy set of 2 80% of heavy set: 1 Snatch every

CrossFit 3 rounds for total reps: Toes to bar (rest 1:00 between attempts)   For time: 250m Row (rest 1:30) 250m Row (rest 1:15) 250m Row (rest 1:00) 250m Row (rest :45) 250m Row (rest :30) 250m Row (rest :15) 250m Row   3 rounds for total reps: Toes to bar (rest 1:00 between attempts)

CrossFit For load: Power Clean 5-3-3-2-2-2 (make consistent increases)   AMRAP 10:00 7 Burpees over the rower 250m Row 7 Shoulder to Overhead 115/85 _________________________   FitEssentials For load: Close Grip Bench Press 12-10-8 *follow each with 10 Ring Rows (Adv: False Grip)   3 rounds for reps + cals: 1:00 Row :30 Rest 1:00

7:00a CrossFt Competitor 2 7:30a Kettlebell 8:00a CrossFit Competitor 1 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting __________________________   Weightlifting Snatch 80% 2×2 85% 4×1   Clean + Front Squat + Jerk 80% 2(2+2+1) 85% 4(1+2+1)   Back Squat 85% 4×2   Single Arm Dumbbell Press 4×6 (each arm) -choose weight-

CrossFit For load: Deadlift 3-3-3-3-3 (make consistent increases)   8 rounds for load: 40yd Sled Push (at a constant weight) (rest 1:00 between pushes) ____________________________   Competitor 1 Snatch 70% 1×3 75% 2×2 80% 3×1   Back Squat Build to a heavy set of 4   For time in teams of 3: 21 Bar Muscle-ups

CrossFit Rest ______________________________   Competitor 1&2 Rest ______________________________   Sleds Complete the following workout twice. Rest as needed between rounds.   For load: Add a plate after each shuttle. No rest between shuttles. 40yd Sled Push Shuttle 45lbs 40yd Sled Push Shuttle 90lbs 40yd Sled Push Shuttle 135lbs 40yd Sled Push Shuttle 180lbs Etc…. (continue

CrossFit “Lynne” 5 rounds for total reps: Bench Press at Bwt/.66 Bwt Pull-ups (rest 3:00) _____________________   Competitor 1&2 Deadlift Build to a heavy set of 8 (t&g)   For time: 70 Double unders 7 DBall Over the Shoulder 150/100 50 Double unders 5 DBall Over the Shoulder 30 Double unders 3 DBall Over the