2018

CrossFit Bench press Build to heavy set of 5 85% of heavy set: 2×7   AMRAP 8:00 8 Toes to Bar 12 Push-up _____________________   Competitor 1 Not timed: Assault Air Runner 2x 300m 3x 200m 4x 100m 5x 50m (alternate with a partner)   Jerk 70% 2×2 75% 1×1 80% 3×1   AMRAP 10:00 […]

CrossFit Front Squat Build to heavy set of 5 85% of heavy set: 2×7  – 3 Rounds: 3:00 to complete 500/350m Row AMRAP Clean & Jerk 135/95 (rest 2:00 between rounds) __________________________  – Competitor 1 3 rounds for time: 150m Row 15 Russian Kettlebell Swing 70/53 150m Row 15 Toes to Bar   Snatch 70%

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:30a CrossFit 10:30a Weightlifting ________________________   Weightlifting  Snatch Build to a heavy set of 2   Clean + Front Squat + Jerk Build to a heavy set of 1+2+2   Back Squat 85% 3×2

CrossFit Power Cleans: Build to heavy set of 6 85% of heavy set: 2×8   5 rounds for total reps: :15 Thrusters 135/95 :45 rest :15 C2B Pull-ups :45 rest :15 Burpees Over the Bar :45 rest ___________________________   Competitor 1&2 Snatch 3 waves: 70% 1×1 75% 1×1 80% 1×1   Clean & Jerk 3

Sleds 2 rounds: 90yd Farmers Walk 70/53 90yd Sled Push Shuttle 135/90 120yd Recovery Jog 60yd Farmers Walk 60yd Sled Push Shuttle 120yd Recovery Jog 30yd Farmers Walk 30yd Sled Push Shuttle 120yd Recovery Jog ______________________________   FitEssentials AMRAP 10:00 7 Sumo Deadlift – moderate 14 Box Step-ups alt legs 7 DB Push Press  

CrossFit 5 attempts for total time: L-Sit Hold (rest 1:00 between attempts)   AMRAP 25:00 (with partner) 1,000m Row 200m Farmer Carry 53/35 100 Sit-ups (share work anyhow) _________________________________   Competitor 1 3 rounds for time: 400m Assault Air Runner 500m Row   For load: Every 1:00 for 10:00 1 Clean Pull + 1 Hang

CrossFit Bench press Build to heavy set of 6 85% of heavy set: 2×8   For Time: 80 Double under 20 Ring Dip 60 Double under 15 Ring Dip 40 Double under 10 Ring Dip  20 Double under 5 Ring Dip  ____________________________   Competitor 1 Jerk 70% 2×2 75% 1×1 80% 2×1 85% 3×1   5

CrossFit Front Squat: Build to heavy set of 6 85% of heavy set: 2×8 5 Rounds For Time: 5 Deadlifts 275/185 10 Box Jumps 24/20 ___________________________   Competitor 1 Snatch 70% 2×2 75% 1×1 80% 2×1 85% 2×1   Back Squat 70% 2×2 75% 1×1 80% 2×1 85% 1×1   5 rounds: 10 Russian Kettlebell

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting  10:30a CrossFit  10:30a Weightlifting  _____________________ Weightlifting High Pull + Snatch Work up to Heavy 1+2   Clean + Front Squat + Jerk Work up to Heavy 2+1+2   Back Squat 85% 3×2  

CrossFit For load: Turkish Get-up 2-2-1-1-1 (each side) (make consistent increases)   3 rounds for time: 500m Row 21 Kettlebell Swing 53/35 14 Handstand Push-ups 7 Overhead Squats 115/75 ______________________________   Competitor 1 For load: Every 1:00 for 10:00 1 Pause Power Snatch (:03 BK) (make consistent increases)   For load: Every 1:00 for 10:00