September 2018

CrossFit For time: 1 Mile Run   2 rounds with a partner for time: 10 Rope Climb 50 Burpees to a 6″ reach 50 Toes to Bar (rest 2:00 between rounds) ________________________   Competitor 1&2 Snatch from blocks (BK) 70% 2×2 75% 1×1 80% 5×1   Back Squat 70% 2×3 80% 3×2   “Cumulative Sets” […]

CrossFit 5 rounds for total reps: Strict Pull-up (rest 2:00 between sets)   6 rounds for time: 8 Handstand Push-up 10 Box Jump Overs 24/20 12 Deadlift 155/105 ____________________________   Competitor 1 For load: Every 1:00 for 10:00 1 Power Clean + 1 Hang Power Clean + 1 Push Press (add 10lbs/5lbs each minute)  

CrossFit Skill Every 2:00 for 10:00 3 Position Power Snatch   AMRAP 8:00 12 Overhead Squat 95/65 36 Double under __________________________   Competitor 1 For time: 9-15-21-15-9 Calories on Air Bike Calorie Row   Back Squat 70% 2×2 75% 1×1 80% 5×1   Clean from blocks (BK) 70% 2.1.2 75% 1.2.1 80% 2.1.2   Clean

CrossFit “Barbara” 5 rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats (3:00 rest) ________________   Competitor 1 Snatch from blocks (BK) 70% 2.1.2 75% 1.2.1 80% 2.1.2   Shoulder Press Build to a 1RM   Back Squat 70% 2×3 80% 3×2   For time: 600m Row 500m Run 30 Wall Ball

Upper Body H.I.T. (9a) 3 rounds: No rest between exercises. 8-12 Hammer Strength Front Military Press 8-12 Dumbbell Lateral Raise 8-12 Hammer Strength BTN Press (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 Hammer Strength Pullover 8-12 Hammer Strength High Row 8-12 Hammer Strength DY Row (alternate rounds with a

CrossFit For time: 1:00 Plank Hold 1:00 L-Sit Hold 1:00 Plank Hod 1:00 L-Sit Hold 1:00 Plank Hold (progress to the next after accumulating 1:00)   8 rounds for time: 200m Run 10 Box Jumps 24/20 (alternate rounds with a partner) __________________________   Competitor 1&2 Back Squat 3 waves: 70% 1×1 75% 1×1 80% 1×1

CrossFit For time: 2k Row   AMRAP 7:00 3-6-9-12….. Power Clean 135/95 Bar Facing Burpee ______________________   Competitor 1 For load: Every 1:00 for 10:00 2 Power Clean + 2 Push Press (add 10lbs/5lbs each minute)   Bench Press Build to a 1RM   5 rounds for total reps: Ring Muscle-up (rest 1:00 between rounds)

CrossFit Skill Power Snatch   For time: 80 Double Unders 40 Wall Balls 20/14 20 T2B 60 Double Unders 30 Wall Balls 15 T2B 40 Double Unders 20 Wall Balls 10 T2B 20 Double Unders 10 Wall Balls 5 T2B ________________________________   Competitor 1 Snatch from blocks (BK) 70% 1.2.1 75% 2.1.2 80% 1.2.1  

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:30a Weightlifting 101 10:30a CrossFit ____________________________   Weightlifting Snatch 80% 1×1 85% 2×1 90% 1×1 95% 1×1   Clean + Jerk 80% 2+1 85% 1+1 90% 1+1 95% 1+1   Back Squat 80% 3×2

CrossFit Power Clean Build to a heavy set of 1   Bench Press Build to a heavy set of 1   Front Squat Build to a heavy set of 1 __________________   Competitor 1 Snatch from blocks (BK) 70% 1×3 75% 2×2 80% 3×1   For load: Shoulder Press 8-5-5-3-3-3 (make consistent increases)   T-Bar