October 2018

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:00a CrossFit 11:00a CrossFit ______________________   Weightlifting Snatch 70% 2×2 75% 2×2 80% 2×2 85% 1×1   Clean + Front Squat + Jerk 70% 2(2+2+1) 75% 2(2+2+1) 80% 2(2+1+1) 85% 1(1+2+1)   Back Squat 75% 6×4

CrossFit For Load: Thruster 2-2-2-2-2 (make consistent increases)   5 rounds for time: 5 Deadlifts 275/185 10 Bar Facing Burpees __________________________   Competitor 1 For load: Every 1:00 for 10:00 2 Pause Snatch (:02 BK) (add 10lbs/5lbs each set)   Push Press Build to a heavy set of 2 85% of heavy set: 3×3  

Upper Body H.I.T. (8a/9a/5p) No rest between exercises. 1:00 Chest Press (:30 concentric/:30 eccentric) 8-12 Pec Deck  – No rest between exercises. 1:00 DY Row  8-12 Bent Lateral Raise  – No rest between exercises. 1:00 Shoulder Press  8-12 Dumbbell Lateral Raise  – No rest between exercises. 1:00 Hammer Strength Low Row 8-12 Hammer Strength Standing Shrug

CrossFit For Load: Every 1:00 for 10:00 2 Weighted Pull-up (make consistent increases)   3 rounds for total reps + cals: 1:00 DB Snatch (alt arms) 50/35 1:00 Steps of Walking Lunge 2:00 Calorie Row 2:00 Rest __________________________   Competitor 1 At a moderate load: High Hang Power Clean 4×4 (focus is fluid movement)  

CrossFit 3 rounds for time: 400m Run (alternate rounds with a partner)   AMRAP 20:00 200m Farmer Carry 53/35 20 Sit-up 20 Box Jump 24/20 20 Push-up _________________________   Competitor 1 AMRAP 9:00 3 Ring Muscle-up 5 Handstand Push-up 7 Over the Box Jump 24/20   4 rounds for load: No rest between exercises. 8

CrossFit For load: Every 1:00 for 10:00 2 Power Snatch (make consistent increases)   3 rounds for time: 50 Double Under 30 Pull-up 10 Thruster 115/85 ___________________________   Competitor 1 Hang Power Snatch (AK) Build to a heavy set of 5 85% of heavy set: 2×5   Deficit Snatch Pull 90% 3×3   For time:

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:00a CrossFit 11:00a CrossFit __________________   Weightlifting  Snatch 70% 2×3 75% 2×3 80% 2×1   Clean + Front Squat + Jerk 70% 2(3+3+1) 75% 2(2+2+1) 80% 2(2+1+1)   Back Squat 75% 6×3

CrossFit For Load: Thruster 3-3-3-3-3 (make consistent increases)   For time: 27-21-15-9 KB Swing 53/35 Box Jump Over 24/20 Calorie Row ___________________   Competitor 1 For load: Every 1:00 for 10:00 2 Pause Clean (:02 BK) (add 10lbs/5lbs each set)   Push Press Build to a heavy set of 3 85% of heavy set 3×3

Upper Body H.I.T. (8a/9a/5p) 15-12-9-Max Reps: No rest between exercises. Hammer Strength Front Pulldown Hammer Strength Chest Press Hammer Strength Low Row (alternate rounds with a partner)   15-12-9-Max Reps: No rest between exercises. Hammer Strength Front Military Press Hammer Strength DY Row Cybex Seated Dip (alternate rounds with a partner)   15-12-9-Max Reps: No

CrossFit For Load: Every 2:00 for 10:00 3 Weighted/Strict Pull-ups (make consistent increases)   4 Rounds For Time: 400m Run 20 Pull-up 10 Ring Dip __________________   Competitor 1 Floating Snatch 70% 1×3 75% 1×3 80% 2×2   Deadlift Build to a heavy set of 1   “Death by Box Step Over” Min 1: 1