January 2018

CrossFit 3 attempts for total time: L-Sit Hold (rest 1:00 between attempts)   “Upside Down Lactic Ladders” 5 rounds for total calories: :50 Row for calories :10 Rest :40 Row for calories :20 Rest :30 Row for calories :30 Rest :20 Row for calories :40 Rest :10 Row for calories :50 Rest ___________________________   Aerobic […]

CrossFit For load: Power Clean 5-3-3-2-2-2 (make consistent increases)   For time: 50 Sit-ups 25 Push-ups 75 Air Squats 25 Push-ups 50 Sit-ups 25 Push-ups 75 Air Squats 25 Push-ups 50 Sit-ups __________________________ FitEssentials For load: Single-Arm Waiter’s Squat 8-8-8 (each arm) (make consistent increases)   2 rounds for reps + cals 1:00 DB Manmkers

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a CrossFit Competitor 1 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting 7:00p 2017 Year End Party!!! __________________________   Weightlifting Snatch 80% 3×2 85% 3×1   Clean + Front Squat + Jerk 80% 3(2+1+2) 85% 3 (1+1+1)   Back Squat 80% 3×2 85% 3×2   Single Arm Dumbbell Press 4×6

CrossFit For load: Deadlift 5-5-5-5-5 (make Consistent increases)   For time: 50 Pull-ups 50 Wall Ball Shots 20/14 50 Kettlebell Swings 53/35 ________________   Competitor 1 Back Squat 70% 1×3 75% 2×2 80% 3×1   45′ Hand Walk   AMRAP 6:00 2 Deadlift 275/185 2 Bar Muscle-ups   45′ Hand Walk   AMRAP 6:00 6

CrossFit Rest ________________________   Competitor 1&2 Rest ________________________   Sleds 5 rounds: 20yd Sled Push Shuttle 225/180 40yd Sled Push Shuttle 20yd Sled Push Shuttle 400m Recover Jog (alternate shuttles with a partner) _________________________   FitEssentials For load: Sumo Deadlift 6-6-4-4 *follow each set with :30 of push-ups (Adv: Ring Push-ups)   4 rounds for

CrossFit At a moderate load: Renagade Row (each arm) 8-6-4 (movement quality is the priority)   For time: 45 Calorie Row 15 Bench Press at bwt/.66 bwt 3 Rope Climbs 30 Calorie Row 10 Bench Press 2 Rope Climbs 15 Calorie Row 5 Bench Press 1 Rope Climb _________________________   Competitor 1 For load: Bench

CrossFit For load: Back Squat 5-5-5-5-5 (make consistent increases)   For time: 200m Run 20 Kettlebell Deadlift 70/53 200m Run 30 Toes to Bar 200m Run 40 Wall Ball Shots 20/14 200m Run 50 Sit-ups 200m Run 60 Air Squats 200m Run _______________________   Competitor 1 Snatch Build to a heavy set of 2 For