2018

Sleds 5 rounds: 20yd Sled Push Shuttle 135/90 40yd Sled Push Shuttle 60yd Sled Push Shuttle 200m Recovery Jog (alternate shuttles with a partner) _______________________________   FitEssentials For load & reps: Sumo Deadlift 5-5-3-3-3 (:03 eccentric) *follow each set with :30 of dips (add wt as able to complete 8+)   AMRAP 12:00 12 Single-arm […]

CrossFit Skill Hand Walking/Handstand Hold   With a partner for time: 10 Rope Climb 60 Burpee 180′ Wheelbarrow 60 Burpee 10 Rope Climb ____________________________   Competitor 1 Clean 70% 2×2 75% 1×1 80% 5×1   Deadlift Build to a heavy set of 5   5 rounds: (:03 faster each round) 750m Row *follow each round

CrossFit 5 attempts for total time: L-Sit Hold (rest 1:00 between attempts)   10 rounds for total reps: 1:00 15 Sit-ups + AMRAP Double under 1:00 Rest _________________________   Competitor 1 Power Clean 70% 2×3 80% 3×2   Jerk 70% 2×2 75% 1×1 80% 2×1 85% 1×1 90% 2×1   AMRAP 12:00 2 Bar Muscle-up

CrossFit At moderate load: Overhead squats – 8-6-4-4   “Fran” For time: 21-15-9 Thrusters 95/65 Pull-ups ______________________   Competitor 1 At a moderate load: 5+1, 4+1, 3+1, 2+1, 1+1 Snatch Grip Push Press + Overhead Squat   Snatch 70% 2×2 75% 1×1 80% 2×1 85% 1×1 90% 2×1   Back Squat 70% 2×2 75% 1×1

7:00a Competitor 2 7:30a Kettlebell  8:00a Competitor 1 8:00a Weightlifting  10:30a CrossFit 10:30a Weightlifting  __________________ Weightlifting Snatch + OHS Work up to Heavy 2+2 Clean + FS + Jerk Work up to Heavy 2+2+1  – Back Squat 80% 2×2 85% 2×2

CrossFit “CrossFit Total” For load: Back Squat 1-1-1   For load: Strict Press 1-1-1   For load: Deadlift 1-1-1 ___________________   Competitor 1&2 Floating Power Snatch 70% 2×3 80% 3×2   Pause Push Press (:02 in bottom) 70% 2×3 75% 3×2   Push Press 80% 2×1 85% 3×1   Front Squat 70% 2×3 75% 3×2

Sleds 6 rounds: 60yd Sled Push Shuttle 135/90 60yd Farmers Walk 70/53 (rest while your partner works) 120m Assault Air Runner (rest while your partner works) ___________________________________   FitEssentials 15:00 to complete: (don’t exceed 4 rounds) 5-8 Single-leg DB Romanian Deadlift (each leg) :30 Dip (add wt as able to complete 8+)   4 rounds

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Toes to Bar Even min: Handstand Push-up (choose reps prior to start. unbroken)   AMRAP 7:00 Burpee to a 6″ reach _________________________   Competitor 1&2 Clean 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 2×1   Deadlift Build to a heavy set of 8

CrossFit Skill Rope Climb   For time: 5 Rope Climb   For time: 20 Power Clean 135/95 40 Box Jump 24″/20″ 60 Russian Kettlebell Swing 53/35 120 Double under ____________________   Competitor 1 Jerk Dip 100% 3×3   Jerk 70% 2×2 75% 1×1 80% 2×1 85% 3×1   Power Clean 70% 2×2 75% 1×1 80%

CrossFit At a moderate load: Overhead Squat 10-8-6-6   5 rounds for time: 30 Calorie Row 30 Sit-up 30 Double under __________________________   Competitor 1 At a moderate load: Snatch Grip Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1  – Snatch 70% 2×2 75% 1×1 80% 2×1 85% 3×1   Snatch Pull 100%