March 2018

CrossFit For load: Hang Power Clean 5-5-5-5-5 (make consistent increases)   4 rounds for time: 400m Run 50 Air Squats ____________________   Competitor 1 Snatch Build to a heay set of 3 90% of heavy set: 2×2 (t&g)   For load: Bench Press 8-8-8-8-8 (make consistent increases)   Front Squat Build to a heavy set […]

CrossFit Rest _____________________________   Competitor 1&2 Rest _____________________________   Sleds 3 rounds for time: 40yd Sled Push Shuttle 225/180 80yd Shuttle Run 60yd Sled Push Shuttle 80yd Shuttle Run 80yd Sled Push Shuttle (rest 3:00 between rounds) _______________________________   FitEssentials 3 rounds for reps: :30 Lft leg Russian Box Step-up :30 Rest :30 Rt leg

CrossFit For load: Bench Press 8-8-8-8-8 (make consistent increases)   AMRAP 16:00 :20 Plank Hold :20 Chin Over the Bar Hold :20 Split Squat Hold (alt legs each round) :20 Handstand Hold ___________________________   Competitor 1&2 For load: Every 2:00 for 10:00 8 Dumbbell Power Clean (make consistent increases)   AMRAP 1:00 Pistol (alt legs)

CrossFit For load: Back Squat 8-8-8-8 (make consistent increases)   “Annie” For time: 50-40-30-20-10 Double unders Sit-ups ____________________________   Competitor 1 “Annie” For time: 50-40-30-20-10 Double unders Sit-ups   For time: 45′ Hand Walk   5 rounds for load: 5 Weighted Pull-ups 5 Weighted Dips (rest 1:30 between rounds. make consistent increases)   For time:

CrossFit For load: Every 1:00 for 10:00 1 Power Snatch + 1 Hang Power Snatch (make consistent increases)   15 rounds for time: 1 DBall over the shoulder 150/80 3 Handstand Push-up 5 Box Jumpes 24/20 _________________________   FitEssentials For load: Superset 12-10-8 Suitcase Deadlift (each arm) Behind the Neck Press   For load: Superset

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a Weightlifting  8:00a CrossFit Competitor 1 10:30a Weightlifting  10:30a CrossFit  ___________________ Weightlifting  For load: Every 1:30 for 9:00 1 Snatch -rest 3:00- Build to a heavy set of 1   For load: Every 1:30 for 9:00 1 Clean & Jerk -rest 3:00- Build to a heavy set of 1

18.5 AMRAP 7:00 3 Thrusters 100/65 3 Chest to Bar Pull-ups 6 Thrusters 6 Chest to Bar Pull-ups 9 Thrusters  9 Chest to Bar Pull-ups 12 Thrusters 12 Chest to Bar Pull-ups 15 Thrusters 15 Chest to Bar Pull-ups 18 Thrusters 18 Chest to Bar Pull-ups  *continue increasing by 3’s until time expires.    

CrossFit Rest ____________________  – Competitor 1&2 Rest ____________________  – Sleds Speed is the priority: 5x 10yd Sled Push 315/270 4x 20yd Sled Push 270/225 3x 30yd Sled Push 225/180 2x 40yd Sled Push 180/135 (rest as needed) ___________________   FitEssentials For load & reps: Sumo Deadlift 6-6-4-4-4 *follow each set with a :30 AMRAP of

CrossFit For load: Hang Power Snatch 2-2-2-2-2-2 (make consistent increases)   10 rounds for distance. In teams of 3: :20 Sled Push Shuttle 180/135 :40 Rest (3 person rotation on the sled) __________________________   Competitor 1&2 3 rounds not timed: 45 Calorie Row 15 Power Snatches 95/65 45 Double unders   Partner Stretch __________________________  

CrossFit For load: Thruster 2-2-2-2-2-2 (from rack) (make consistent increases)   For time: 15-12-9-6-3 Thrusters 95/65 Pull-ups _______________________________   FitEssentials AMRAP 8:00 8 Axle Push-Press (moderate) 16 DB Renegade Rows (alt arms)   Rest 4:00   AMRAP 8:00 12/8 Calorie Row 10 Kettlebell Deadlifts 6 Burpees over Kettlebell   Rest 4:00   AMRAP 8:00 60m