September 2018

CrossFit For Load: Every 2:00 for 10:00 4 Power Snatch   5 rounds for total reps: 1:00 Burpees Over the Bar :30 Hang Power Clean 135/95 1:30 Rest ________________________   Competitor 1 Pause Clean (:02 BK) 70% 2×3 75% 3×2   Deficit Clean Pull 90% 3×3   Pause Squat (:02 in bottom) 70% 1×3 75% […]

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:30a CrossFit __________________________   Weightlifting Snatch 70% 2×3 75% 1×3 80% 3×2   Clean + Front Squat + Jerk 70% 2(3+2+2) 75% 2(2+2+2) 80% 2(1+2+2)   Back Squat 75% 5×3

CrossFit For load: Thruster 5-5-5-5-5 (make consistent increases)   For time: 21-15-9 Handstand Push-up Toes to Bar _______________________________   Competitor 1 Pause Snatch (:02 BK) 70% 2×3 75% 3×2   Back Squat 70% 2×2 75% 1×1 80% 2×1 85% 1×1   For load: Weighted Dip 5-5-5-5-5-5-5 *follow each set with 1 legless rope climb  

Upper Body H.I.T. 3 rounds: No rest between exercises. 8-12 Hammer Strength Front Military Press 8-12 Pec Deck 8-12 Decline Press (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 MAG Bar Front Pulldown 8-12 Hammer Strength DY Row 8-12 Hammer Strength Low Row (alternate rounds with a partner)   3

CrossFit For load: Every 2:00 for 10:00 5 weighted Pull-up (make consistent increases. unbroken)   AMRAP 18:00 24 Lateral Ball Slam 20/14 18 Burpees to a plate 12 Calorie Row (alternate with a partner after each exercise) __________________   Competitor 1 Floating Clean 70% 2×3 75% 3×2   For total reps: Every 1:00 for 10:00

CrossFit 2 rounds for time: 1000m Row (alternate rounds with a partner)   For time: 100′ Walking Lunge 50 Sit-up 25 Deadlift 225/155 50 Sit-up 100′ Walking Lunge 50 Sit-up 25 Deadlift 50 Sit-up 100′ Walking Lunge ______________________________   Competitor 1 For load: Ever 1:00 for 10:00 1 Power Clean & Push Press (add 10lbs/5lbs

CrossFit For load: Every 2:00 for 10:00 5 Power Snatch (make consistent increases)   5 rounds for time: 15 Kettlebell Swing 53/35 25 Push-up 35 Double under _______________________________   Competitor 1 Assault Air Runner 350-300-250-200-150-100m (alternate with a partner)   Floating Snatch 70% 2×3 75% 3×2   Snatch Pull 90% 2×3 100% 3×2   Pause

CrossFit With a partner for time: 5-4-3-2-1 DBall Over the Shoulder 150/100 (alternate rounds with a partner)   “Jackie” For time: 1000m Row 50 Thruster 45/35 30 Pull-up ___________________________   Competitor 1 Clean from blocks (BK) 70% 2×3 80% 3×2   For load: Weighted Dip 8-8-8-8-8 *follow each set with 1 legless rope climb  

Upper Body H.I.T. (9am) Build to a heavy set of 8: Hammer Strength BTN Press   Build to a heavy set of 8: Hammer Strength DY Row   2 rounds: No rest between exercises. 8-12 Dumbbell Lateral Raise 8-12 Hammer Strength Front Military Press 8-12 Dumbbell Fly 8-12 Hammer Strength Decline Press 8-12 Cable Triceps