August 2018

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:30a Weightlifting 101 10:30a CrossFit _________________ Weightlifting  Snatch 80% 1×2 85% 2×1 90% 2×1   Clean + Jerk 80% 2+2 85% 1+1, 2+1, 1+1 90% 1+1   Back Squat 80% 4×2

CrossFit Power Clean Build to a heavy set of 2 85% of heavy set: 3×4   “The Chief” 5 Rounds for total reps: 3:00 AMRAP 3 Power Clean 6 Push-up 9 Air Squat (rest 1:00 between AMRAP’s) ______________________________   Competitor 1 At a moderate load: Every 1:00 for 10:00 1 Pause Power Snatch (:02 BK)

Sleds 3 rounds: 20yd Sled Push Shuttle 225/180 60yd Shuttle Run 20yd Farmers Walk 70/53 (rest while partner works) 40yd Sled Push Shuttle 180/135 60yd Shuttle Run 40yd Farmers Walk (rest while partner works) 60yd Sled Push Shuttle 135/90 60yd Shuttle Run 60yd Farmers Walk (200m recovery walk between rounds) ______________________________   FitEssentials Superset 10-10-8-8

CrossFit Skill Rope Climb   For Time: 5 Rope Climb   “Partner Helen” 3 rounds for time 400m Run 21 KB Swings 12 Pull-ups (alternate rounds with a partner) __________________________   Competitor 1 Clean from blocks (BK) 70% 1×3 75% 2×2 80% 5×1   Deadlift Build to a heavy set of 2   3 rounds:

CrossFit Bench Press Build to a heavy set of 2 85% of heavy set: 3×4   14:00 AMRAP 7 Burpees 14 Sit-ups 21 Double Unders __________________________   Competitor 1 Split Power Clean + Split Jerk (from blocks) Build to a heavy set of 1+2   For time: 21 Calories on the Assault Bike 7x (1

CrossFit Front Squat Build to a heavy set of 2 85% of heavy set: 3×4   For Time: 1000m/750m Row 50 Box Jump Overs 24/20 30 Thrusters 95/65 _________________   Competitor 1 At a moderate load: Snatch Grip Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1   Snatch from blocks (BK) 70% 1×3

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:30a Weightlifting 101 10:30a CrossFit 2:30p JumpNrope Seminar ______________________________   Weightlifting Snatch  80% 1×2 85% 4×1   Clean + Jerk 80% 2+2, 2+1 85% 1+2, 1+1, 2+1, 1+1   Back Squat 85% 3×2

Sat, August 25th (2:30p) JumpNrope Seminar Taught by Molly Metz Hosted by East Valley CrossFit Cost: $65   Click here to register! ________________________ CrossFit Power Clean Build to a heavy set of 3 85% of heavy set: 3×5   “Diane” For time: 21-15-9 Deadlifts 225/155 Handstand Push-up ________________________   Competitor 1 Power Snatch 70% 2×3

Sleds 2 rounds: 30 Air Squat 60yd Sled Push Shuttle 135/90 30 Russian Kettlebell Swing 70/53 (rest while your partner works) 20 Air Squat 40yd Sled Push Shuttle 180/135 20 Russian Kettlebell Swing (rest while your partner works) 10 Air Squat 20yd Sled Push Shuttle 225/180 10 Russian Kettlebell Swing (400m recovery jog) _____________________________  

CrossFit For Load: 12-9-6-Max Reps Bent Over Row   6 Rounds: (score is slowest round) 200m Run 10 Burpees 10 Pull-ups (rest 1:30 between rounds) ______________________________   Competitor 1 Clean + Front Squat (from blocks) 65% 2(2+2) 70% 2(2+2) 75% 2(2+2)   Deadlift Build to a heavy set of 3   2 rounds: 30 Air