March 2018

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 1:00 for 10:00 1 Clean & Jerk   Snatch Build to a heavy set of 2   Back Squat Build to a heavy set of 1

18.4 For time: (cap9) 21 Deadlift 225/155 21 Handstand Push-up 15 Deadlift 225/155 15 Handstand Push-up 9 Deadlift 225/155 9 Handstand Push-up 21 Deadlift 315/205 50′ Hand Walk  15 Deadlift 315/205 50′ Hand Walk 9 Deadlift 315/205 50′ Hand Walk   “Take time to deliberate; but when the time for action arrives, stop thinking and go in.” ~Andrew Jackson

CrossFit  Rest  ____________________ Competitor 1&2 Rest  ____________________ Sleds 2 rounds for total distance: :30 Sled Push Shuttle 225/180 (rest 1:00) :30 Sled Push Shuttle (rest :45) :30 Sled Push Shuttle (rest :30) :30 Sled Push Shuttle (rest :15) :30 Sled Push Shuttle (1 mile recovery run between rounds) _____________________   FitEssentials 4 rounds for load

CrossFit For load: Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)   For time: 400m Run 21 Over the box jump 24/20 21 Burpee (no push-up) 400m Run 15 Over the box jump 24/20 15 Burpee (no push-up) 400m Run 9 Over the box jump 24/20 9 Burpees (no

CrossFit For load: Hang Power Snatch 5-3-3-2-2-2 (make consistent increases)   AMRAP 14:00 21 Calorie Row 7 Toes to Bar 21 Steps Walking Lunge 7 Toes to Bar 21 Hand Release Push-up 7 Toes to Bar ________________________   Competitor 1&2 Power Snatch 70% 1.1.1.1.1 (every :15) 75% 1.1.1.1.1 (every :30) 80% 1.1.1.1.1 (every :45) (no

CrossFit For load: Thruster 5-3-3-2-2-2 (from rack) (make consistent increases)   “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ____________________________   FitEssentials For load: -Superset- 15-12-9-6 DB Thruster Narrow Grip High Pull   3 rounds for reps + cals :30 Burpee :30 Rest :30 Ball Slam :30 Rest :30 Knees

7:00a CrossFit Competitor 2 8:00a Weightlifting 8:00a CrossFit Competitor 1 10:30a CrossFit 10:30 Weightlifting ___________________________   Weightlifting For load: Every 1:00 for 10:00 1 Snatch  (make consistent increases)   Clean & Jerk Build to a heavy set of 2   Back Squat 90% 1×1 85% 6×2 (no more than 1:30 rest)

18.3 2 rounds for time: (cap14) 100 Double unders 20 Overhead Squat 115/85 100 Double unders 12 Ring Muscle-ups 100 Double unders 20 Single-Arm Dumbbell Snatch (alt arms) 50/35 100 Double unders 12 Bar Muscle-ups “Welcome to the jungle” ~Axl Rose

Sleds 3 rounds: 20yd Sled Push Shuttle 225/180 40yd Sled Push Shuttle 60yd Sled Push Shuttle 400m Run 80yd Sled Push Shuttle 225/180 400m Run (alternate shuttles with a partner) _____________________________   FitEssentials For load: Single arm Sumo Deadlift High Pull x 12-10-8 (each arm) *follow each with 30-60s Front Leaning Rest (Adv: on Rings)

CrossFit For load: Hang Power Clean 5-4-3-2 (make consistent increases)   For total distance in teams of 4: 10:00 Sled Push Shuttle 180/135 (rotate every :15. each person pushes 10 times) Set cones at 10-20-30-40 yards. _________________________________   Competitor 1&2 5 rounds not timed: 500m Row 400m Run __________________________________   Weightlifting Pause Clean + Clean