April 2018

CrossFit For time: 800m Run 50 Pull-ups 100 Push-ups 50 Pull-ups 800m Run ________________   Competitor 1 AMRAP 10:00 2 Ring Muscle-up 4 Handstand Push-up 8 Russian Kettlebell Swing   Pre Exhaustion 2 rounds: Each exercise to failure. No rest between exrecises. 8-12 Dumbbell Lateral raise 8-12 Shoulder Press 8-12 Chest Press (rest 1:30 between […]

CrossFit “Otis” AMRAP 15:00 1-2-3-4-5-6-7-8…. Back Squat (1.5 Bodyweight/Bodyweight) Strict Press (.75 Bodyweight/.5 Bodyweight Deadlift (1.5 Bodyweight/Bodyweight) __________________________  – FitEssentials For load: Axle Front Squat 6-6-4-4-4 *complete :30 ring rows or strict pull-ups between sets   4 rounds for time: 16 Single-arm DB Thrusters (8 each arm) 12 Single-arm Bent Over DB Rows (6 each

7:00a CF Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a CF Competitor 1 10:30a CrossFit 10:30a Weightlifting 4:00p Regional Team Training _____________________________   Weightlifting Hang Snatch + Snatch Work up to Heavy 1+1   Hang Clean + Clean & Jerk Work up to Heavy 2+1   Back Squat 85% 4×2

CrossFit AMRAP 1:00 Rope Climb   Thruster (from rack) Build to a heavy set of 3 *follow each set with 30 double unders   3 rounds for time: 15 Toes to Bar 30 Wall Ball Shots 20/14 :45 Plank Hold _________________________   Competitor 1 For load: Every 1:00 for 10:00 1 Turkish Get-up (each arm)

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Sleds 6x :10 Sled Push / :20 Rest (180/135) (400m Recovery Jog) 6x :10 Sled Push / :20 Rest (400m Recovery Jog) 6x :10 Sled Push / :20 Rest ______________   FitEssentials For load: Close Grip Bench Press 5-4-3-2-1   3 rounds for reps + cals:

CrossFit For time in teams of 3: 200 Double unders 100 Wall Ball Shots 20/14 200m Farmers Cary 70/44 (everybody goes) 100 Kettlebell Swings 53/35 200m Farmers Cary 100 Wall Ball Shots 200 Double unders (one person works at a time) ________________________   Competitor 1 For load: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs

CrossFit “Lynne” 5 rounds for total reps: Bench Press at Bodyweight/.66 Bodyweight Pull-up (rest 3:00 between rounds)   100 Band Pull Apart _______________________   Competitor 1 For total reps: Every 1:00 for 10:00 Odd min: Ring Muscle-up Even min: Strict Handstand Push-up (choose reps prior to start. unbroken)   2 rounds: Push each exercise to

CrossFit Back Squat Build to a heavy set of 5   For time: 1 DBall Over the Shoulder 150/100 10 Double unders 2 DBall Over the Shoulder 20 Double unders 3 DBall Over the Shoulder 30 Double unders 4 DBall Over the Shoulder 40 Double unders 5 DBall Over the Shoulder 50 Double unders ___________________________

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:30a Weightlifting 10:30a CrossFit __________________________   Weightlifting Hang Snatch Build to a heavy set of 3   Clean & Jerk Build to a heavy set of 3

CrossFit Skill Rope Climb   Deadlift Build to a heavy set of 8 (t&g)   3 rounds for time: 200m Farmers Walk 53/35 100′ Walking Lunge __________________________   Competitor 1 Snatch Build to a heavy set of 2   For load: Every 2:00 for 10:00 3 Front Squat *follow each set with 3 nordic curl