2018

CrossFit For load: Deadlift 2-2-2-2   For time: 21-15-9 Handstand Push-up Pull-up Front Squat 115/75 __________________________   Competitor 1&2 Power Snatch 70% 2×2 75% 2×2 80% 2×2   Push Press 70% 2×3 75% 2×3 80% 2×3   Front Squat 80% 3×3   3 rounds: 90yd Sled Push Shuttle 90/45 150m Assault Air Runner (alternate rounds […]

Sleds 3 rounds: 90yd Sled Push Shuttle 90/45 150m Assault Air Runner (alternate rounds with partner)   (walk 200m)   4 rounds: 60yd Sled Push Shuttle 135/90 100m Assault Air Runner (alternate rounds with partner)   (walk 200m)   5 rounds: 30yd Sled Push Shuttle 180/90 50m Assault Air Runner (alternate rounds with partner) ___________________________________

CrossFit Skill: Rope Climb   With a partner for time: 1500m Row 75 Burpees 1000m Row 50 Burpees 500m Row 25 Burpees (share work anyhow) _______________________________   Competitor 1 Clean 80% 2×3 85% 3×2   5 rounds for time: 7 Deadlift 225/155 35′ Axle Walking Lunge (front rack) 90/70 7 Toes to Bar   7

CrossFit For Load: Strict press 2-2-2-2-2   2 Rounds for reps: 1:00 Ring Dips 2:00 KB Swings 53/35 3:00 Sit-ups 2:00 Rest ____________________   Competitor 1 Jerk Dip (:03 pause in bottom) 90% 2×3 100% 2×2   Jerk 75% 2×3 80% 3×2   Power Clean 75% 2×3 80% 3×2   For total reps: Every 1:00

CrossFit For load: Back Squat 2-2-2-2-2   3 Rounds for time: 30 Wall Balls 20/14 200m Farmer Carry 53/35 _____________________________   Competitor 1 At a moderate load: 5+1, 4+1, 3+1, 2+1, 1+1 Snatch Grip Push Press + Overhead Squat   Snatch 75% 2×3 80% 3×2   Back Squat 70% 2×2 75% 2×1 80% 1×1 85%

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:30a CrossFit 10:30a Weightlifting ____________________________   Weightlifting Snatch Pull + Snatch 85% 4(1+2)   Clean + Front Squat + Jerk 75% 3(1+2+2) 80% 2(1+1+2)   Back Squat 80% 3×2

CrossFit For load: Deadlift 3-3-3-3   12:00 AMRAP 3 DBall Over Shoulder 150/80 9 Push-up 15 Air Squat __________________________   Competitor 1 At a moderate load: Every 1:00 for 10:00 2 Front SquatJerk (make consistent increases)   For load: Every 1:00 for 10:00 1 Split Power Clean (blocks) + 1 Split Jerk (add 10lbs/5lbs each

Sleds 4 rounds: 20yd Sled Push Shuttle 135/90 40yd Sled Push Shuttle  60yd Sled Push Shuttle  80m Air Runner Sprint 200m Walk (alternate with a partner following each distance) ________________________ FitEssentials Close Grip Bench Press 5-5-5-5 * :30 AMRAP Strict Pull-Up after each set   4 rounds for reps: :40 Burpees :20 Rest   (rest

Holiday Hours: 7:00a-12:00p Open Gym 7:00a Heat 1 of Daniel 8:30a Heat 2 of Daniel 10:00a Heat 3 of Daniel “Daniel” For time: 50 Pull-up 400m Run 21 Thruster 95/65 800m Run 21 Thruster 400m Run 50 Pull-ups

CrossFit For load: Strict Press 3-3-3-3-3   5 rounds for time: 7 Over the Box Jump 20″ 7 Power Clean 155/105 _________________________   Competitor 1 Jerk Dip 90% 3×3 (:03 pause in bottom) – Jerk 70% 2×3 75% 2×2 80% 2×1   Clean 70% 1×3 75% 2×2 80% 5×1   7 rounds: Assault Bike :10