2018

7:00a Competitor 2 8:00a Weightlifting 8:00a Competitor 1 10:30a Weightlifting 10:30a CrossFit 12:00 Goal Setting Seminar __________________________   Weightlifting Snatch 80% 4×2   Clean + Jerk 80% 1+2, 2+1, 2+2, 1+2, 1+1   Back Squat 80% 2×3 75% 1×6

CrossFit Power Clean Build to heavy set of 4 85% of heavy set: 3×6   3 Rounds For Time: 400m Run 30 Burpees 30 Goblet Squats 53/35 __________________________   Competitor 1 Not timed: 30 Incline Sit-up 30 GHD Sit-up   Power Snatch 70% 5×5  – For load: Bench Press 8-8-8-8-8 *follow each set with 1

Sleds 4 rounds: 120yd Sled Push Shuttle 90/45 (rest while your partner works) 30 Russian Kettlebell Swing 70/53 (rest while your partner works) 120yd Farmers Walk 53/35 (rest while your partner works) ________________________________   FitEssentials 4 Rounds for reps/cals: :30 DBall over Shoulder :30 Assault Bike/Ski 1:00 Rest   (rest 4:00)   4 rounds for

CrossFit For load: (same weight all sets) 15-12-9-6-Max Reps Bent Over Row (:30 Rest between sets)   -Teams of 3- 3 rounds for total reps: 2:00 Rope Climb 2:00 DBall Over Shoulder 150/80 2:00 Box Jump Over 24/20 2:00 Rest ___________________________   Competitor 1 AMRAP 8:00 5 Power Clean at 70% of 1RM 30 Double

CrossFit Bench Press Build to heavy set of 4 85% of heavy set: 3×6   AMRAP 16:00 200m Farmer Carry 53/35 20 Axle Shoulder to Overhead 90/60 ______________________   Competitor 1 Weighted Chin-up Build to a 1RM   Weighted Dip Build to a 1RM   For total reps: Every 1:00 for 10:00 Ring Muscle-up *start

CrossFit Front Squat: Build to heavy set of 4 85% of heavy set: 3×6   For time: 135′ Walking Lunge 90 Double under 45 Pull-up 90’ Walking Lunge 60 Double Under 30 Pull-up 45′ Walking Lunge 30 Double Under 15 Pull-up _______________________________   Competitor 1 Not timed: 15-12-9-6 Toes to Bar Incline Sit-up Back Extension

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting State Meet  8:00a Competitor 1 10:30a CrossFit  ________________________ 2018 Arizona Weightlifting State Championships!! Phoenix Convention Center SATURDAY, AUGUST 11TH Session 1 (Women 59kg and Under) Check-in 9:00a-10:00a Lifting Starts at 11:00a ——————————————————— Session 2 (Men- 81kg and Under) Check-in 12:00p-1:00p Lifting Starts at 2:00p ——————————————————— SUNDAY, AUGUST 12TH

CrossFit Power Clean Build to a heavy set of 5 85% of heavy set: 2×7   6 rounds for time: 9 Pull-up 12 Wall Ball Shot 20/14 15 Russian Kettlebell Swing 70/44 18 Sit-up ___________________________________   Competitor 1&2 Athletes Competing in State Meet: Rest  – Not Competing: Snatch 70% 2×2 75% 1×1 80% 1×1 85%

Sleds 6 rounds: 60yd Two-Arm Overhead Carry 53/35 60yd Shuttle Run 60yd Sled Push Shuttle 135/90 60yd Shuttle Run (alternate rounds with a partner) _________________________   FitEssentials 15:00 to complete: (don’t exceed 4 rounds) 5-8 Single leg DB Romanian Deadlift (each leg) Dips in :30 (add weight as able to complete 8+)   4 rounds

CrossFit 4 rounds: :20 L-Sit :10 Rest :20 Superman :10 Rest   In teams of 3 for time: 1200m Air Runner 600m Farmers Walk 70/53 300 Double under (break the run into 200m intervals. treadmill must stop at transition) ________________________   Competitor 1 Not timed: 2k Row   Snatch 60% 3×1 65% 1×1 70% 3×1