February 2018

CrossFit Rest _____________________ Competitor 1&2 Rest _______________________ Sleds “Reverse Tabata” 8 rounds: :10 Sled Push 225/180 :20 Rest   800m Recovery Run   “Reverse Tabata” 8 rounds: :10 Sled Push 225/180 :20 Rest _____________________   FitEssentials For load: Superset 10-8-6 Sumo Deadlift Single-arm DB Push-Press (each arm)   For load: Lunge Squat 8-8-8 (slow tempo) […]

CrossFit For time: 500m Row 21 Burpees over the rower 500m Row 15 Burpees over the rower 500m Row 9 Burpees over the rower ________________________   Competitor 1&2 Not timed: 400m Run 21 Burpees 400m Run 15 Burpees 400m Run 9 Burpees _________________________   Weightlifting Pause Clean + Clean & Jerk 85% 2(1+1) -then- 80%

CrossFit 2 rounds for time: 800m Run 30 Pull-ups 15 Ball Slams 20/14 30 Kettlebell Swings 53/35 15 Ball Slams ______________________________   Competitor 1&2 AMRAP 5:00 3 Strict Handstand Push-up 3 Power Snatch 135/95   10:00 Recovery Row   AMRAP 5:00 7 Ring Dip 7 Hang Power Snatch 95/65   10:00 Recovery Row   AMRAP

CrossFit For load: Every 1:00 for 20:00 Min 1-5: 3 Thruster Min 6-10: 2 Power Clean & Push Press Min 11-15: 1 Clean & Jerk Min 16-20: 3 Front Squat *start every minute with 5 push-ups (make consistent increases) ____________________________   FitEssentials For load: Axle Front Squat 8-8-8-8 *follow each set with :30 ring rows

Open 18.1 AMRAP 20:00 8 Toes to Bar 10 Dumbbell Hang Clean & Jerk (5 each arm) 50/35 14/12 Calorie Row “Talent hits a target no one else can hit; Genius hits a target no one else can see.” ~Arthur Schopenhauer

CrossFit Rest _____________________   Competitor 1&2 Rest _____________________   Sleds 3 rounds: :30 Sled Push 225/180 :30 Rest   800m Recovery Jog   3 rounds: :30 Sled Push :30 Rest   800m Recovery Jog   3 rounds: :30 Sled Push :30 Rest ______________________   FitEssentials For load: Superset 10-8-6 Axle Push Press Kneeling Torso Row

CrossFit For load: Turkish Get-up 1-1-1-1-1-1 (make consistent increases)   5 rounds for time: 7 Bar Facing Burpees 7 Box Jumps 24/20 7 Pull-ups 7 Thrusters 95/65 7 Toes to Bar ______________________   Competitor 1 At a 1 Mile Pace: 400m Run 200m Recovery Jog 400m Run 200m Recovery Jog 400m Run 200m Recovery Jog

CrossFit For time: 1k Run 25 Double unders 25 Toes to bar 25 Double unders 1k Row 25 Double unders 25 Toes to bar 25 Double unders 1k Run ________________________   Competitor 1 Power Clean 70% 1.1.1.1.1 (every :15) 75% 1.1.1.1.1 (every :30) 80% 1.1.1.1.1 (every :45)   AMRAP 8:00 (85% effort) 8 Box Jump

CrossFit “The Chief” 5 rounds for total reps: AMRAP 3:00 3 Power Cleans 135/95 6 Push-ups 9 Air Squats (rest 1:00 between AMRAP’s) _______________________________   FitEssentials For load: Romanian Deadlift 8-8-5-5 (slow tempo) *follow each set with 8-12 side plank rotations (each arm)   For load: 12-10-8 Dumbbell Strict Press Goblet Squat Strict T2B (scale:

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 Build to a heavy set of 1   Clean + Jerk Build to a heavy set of 1+1   Back Squat 85% 2×1 90% 2×1