2018

CrossFit For load: Back Squat 3-3-3-3-3   For Reps + Calories: 5:00 Row 4:00 Burpees 3:00 T2B 2:00 Ball Slams 20/14 1:00 Double Unders ____________________________________   Competitor 1 At a moderate load: Hang Snatch High Pull 4×4   Snatch 70% 1×3 75% 2×2 80% 5×1   Back Squat 70% 2×2 75% 1×1 80% 2×1 85% […]

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:30a Weightlifting 10:30a CrossFit ____________________   Weightlifting Snatch Pull + Snatch 85% 4(1+2)   Clean Pull + Clean + Jerk 85% 4(1+1+2)   Front Squat Build to a heavy set of 1

CrossFit For Load: Deadlift 4-4-4-4   AMRAP 8:00 2-4-6-8-10-12-etc… Wall Balls 20/14 Pull-ups __________________   Competitor 1 At a moderate load: Every 1:00 for 10:00 3 Front SquatJerk (make consistent increases)   Split Power Clean (blocks) + Split Jerk 70% 2(2+2) 75% 2(1+2) 80% 3(1+1)   Front Squat 70% 4×4   AMRAP 20:00 500m Row

Sleds 3 rounds: 180m Assault Air Runner 60yd Sled Push Shuttle 135/90 (rest while your partner works) 30yd Sled Push 180/135 90m Assault Air Runner (rest while your partner completes) _______________________   FitEssentials 25:00 to complete: (don’t exceed 4 rounds) 10 DB Box Step-up (each leg) 1:00 Front Leaning Rest (Adv: Rings) :15-:30 Dip Support

CrossFit For time: 75 Sit-ups 150 Double Unders 75 Sit-ups   For time: 2k Row _______________________   Competitor 1 Turkish Get-up Build to a heavy set of 1 (both arms) (make consistent increases)   Clean 70% 2×3 75% 3×2   5 rounds for time: 5 Deadlift 275/185 7 Bar Facing Burpee   7 rounds: Assault

CrossFit For load: Strict Press 4-4-4-4-4   For time: 27-21-15-9 Push-up Toes to Bar Ball Slam 20/14 ____________________________   Competitor 1 Not timed: 21-15-9 Calorie Row Kipping Handstand Push-up   For load: Every 1:00 for 10:00 Odd min: :08 Eccentric Weighted Chin-up Even min: :08 Eccentric Weighted Dip (make consistent increases)   AMRAP 5:00 Bar

CrossFit For Load: Back Squat 4-4-4-4-4   For time: 30 DB Snatch (alt arms) 50/35 50 Steps Walking Lunge 30 Kettlebell Swing 53/35 70 Burpees 30 Kettlebell Swing 50 Steps Walking Lunge 30 DB Snatch (alt arms) ______________________   Competitor 1 At a moderate load: Hang Snatch High Pull 4×4   Snatch 70% 2×3 75%

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting  8:00a Competitor 1 10:30a Weightlifting  10:30a CrossFit  _________________ Weightlifting Snatch Build to a heavy set of 1 Clean & Jerk  Build to a heavy set of 1 Back Squat  90% 3×1

CrossFit For Load: Deadlift 6-6-6   “Danimal” AMRAP 10:00 250m Row 7 Strict Press 95/65 _______________________   Competitor 1 Split Power Clean (blocks) + Split Jerk 65% 2(2+2) 70% 2(2+2) 75% 2(2+2)   Deadlift Build to a 1RM   20 rounds not timed: 10 Calories Assault Air Runner 3 Step-up (each leg) 20″ 1 DBall

Sleds 5 rounds: 120yd Assault Air Runner 60yd Sled Push Shuttle 135/90 120yd Assault Air Runner (alternate rounds with a partner) ___________________________________   FitEssentials Superset 12-10-8-8 Axle Thruster Seated Row (:02 pause against torso) *row :30 for cals after each set   AMRAP 12:00 60m Farmer’s Walk – moderate :40 Forearm Plank 200m Row _____________________________________