July 2018

CrossFit 5 attempts for total time: L-Sit Hold (rest 1:00 between attempts)   AMRAP 25:00 (with partner) 1,000m Row 200m Farmer Carry 53/35 100 Sit-ups (share work anyhow) _________________________________   Competitor 1 3 rounds for time: 400m Assault Air Runner 500m Row   For load: Every 1:00 for 10:00 1 Clean Pull + 1 Hang […]

CrossFit Bench press Build to heavy set of 6 85% of heavy set: 2×8   For Time: 80 Double under 20 Ring Dip 60 Double under 15 Ring Dip 40 Double under 10 Ring Dip  20 Double under 5 Ring Dip  ____________________________   Competitor 1 Jerk 70% 2×2 75% 1×1 80% 2×1 85% 3×1   5

CrossFit Front Squat: Build to heavy set of 6 85% of heavy set: 2×8 5 Rounds For Time: 5 Deadlifts 275/185 10 Box Jumps 24/20 ___________________________   Competitor 1 Snatch 70% 2×2 75% 1×1 80% 2×1 85% 2×1   Back Squat 70% 2×2 75% 1×1 80% 2×1 85% 1×1   5 rounds: 10 Russian Kettlebell

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting  10:30a CrossFit  10:30a Weightlifting  _____________________ Weightlifting High Pull + Snatch Work up to Heavy 1+2   Clean + Front Squat + Jerk Work up to Heavy 2+1+2   Back Squat 85% 3×2  

CrossFit For load: Turkish Get-up 2-2-1-1-1 (each side) (make consistent increases)   3 rounds for time: 500m Row 21 Kettlebell Swing 53/35 14 Handstand Push-ups 7 Overhead Squats 115/75 ______________________________   Competitor 1 For load: Every 1:00 for 10:00 1 Pause Power Snatch (:03 BK) (make consistent increases)   For load: Every 1:00 for 10:00

Sleds 5 rounds: 20yd Sled Push Shuttle 135/90 40yd Sled Push Shuttle 60yd Sled Push Shuttle 200m Recovery Jog (alternate shuttles with a partner) _______________________________   FitEssentials For load & reps: Sumo Deadlift 5-5-3-3-3 (:03 eccentric) *follow each set with :30 of dips (add wt as able to complete 8+)   AMRAP 12:00 12 Single-arm

CrossFit Skill Hand Walking/Handstand Hold   With a partner for time: 10 Rope Climb 60 Burpee 180′ Wheelbarrow 60 Burpee 10 Rope Climb ____________________________   Competitor 1 Clean 70% 2×2 75% 1×1 80% 5×1   Deadlift Build to a heavy set of 5   5 rounds: (:03 faster each round) 750m Row *follow each round

CrossFit 5 attempts for total time: L-Sit Hold (rest 1:00 between attempts)   10 rounds for total reps: 1:00 15 Sit-ups + AMRAP Double under 1:00 Rest _________________________   Competitor 1 Power Clean 70% 2×3 80% 3×2   Jerk 70% 2×2 75% 1×1 80% 2×1 85% 1×1 90% 2×1   AMRAP 12:00 2 Bar Muscle-up

CrossFit At moderate load: Overhead squats – 8-6-4-4   “Fran” For time: 21-15-9 Thrusters 95/65 Pull-ups ______________________   Competitor 1 At a moderate load: 5+1, 4+1, 3+1, 2+1, 1+1 Snatch Grip Push Press + Overhead Squat   Snatch 70% 2×2 75% 1×1 80% 2×1 85% 1×1 90% 2×1   Back Squat 70% 2×2 75% 1×1

7:00a Competitor 2 7:30a Kettlebell  8:00a Competitor 1 8:00a Weightlifting  10:30a CrossFit 10:30a Weightlifting  __________________ Weightlifting Snatch + OHS Work up to Heavy 2+2 Clean + FS + Jerk Work up to Heavy 2+2+1  – Back Squat 80% 2×2 85% 2×2