2018

CrossFit “Fight Gone Bad” 3 rounds for reps + calories: 1:00 Wall Ball Shot 20/14 1:00 Sumo Deadlift High Pull 75/55 1:00 Box Jump 20″ 1:00 Push Press 75/55 1:00 Row (rest 1:00) ___________________________   Competitor 1 Snatch Grip Push Press 70% 1×3 75% 1×3 80% 1×3 85% 1×3 90% 1×3   Front Squat 70% […]

Sleds For load: 8x 40yd Sled Push (use the same weights as last week) ______________________   Fit Essentials 20:00 to complete: (don’t exceed 4 rounds) 10 Russian Box Step-up (each leg) 8 Bent Over Barbell Row (:02 pause against torso) 4 Turkish Get-up (each side) :30 Ski for Max Cals   3 Rounds for reps/cals:

CrossFit Skill Handstand Push-up   For time: 50 Sit-ups 25 Toes to Bar   For time: 10-9-8-7-6-5-4-3-2-1 Bench Press .75 body weight Deadlift 1.5 body weight ___________________   Competitor 1 Power Snatch 70% 1×3 75% 1×3 80% 1×3 85% 1×3 90% 1×3   Thruster 70% 1×3 75% 1×3 80% 1×3 85% 1×3 90% 1×3  

CrossFit AMRAP 2:00 Double unders   With a partner for time: 200m Farmers Walk 70/53 100′ Plate Push 45/35 (50′ each athlete) 50 Lateral Ball Slam 20/14 (alt sides) 50 Over the Box Step-up 20″ (alt legs) 50 Lateral Ball Slam 20/14 (alt sides) 100′ Plate Push 45/35 (50′ each athlete) 200m Farmers Walk 70/53

CrossFit “Pheezy” 3 rounds for time: 5 Front Squat 165/110 18 Pull-ups 5 Deadlift 225/155 18 Toes-to-bar 5 Push jerk 165/110 18 Hand-release push-ups ________________________  – FitEssentials 3 Rounds of: :30 Right Leg Step-down :15 Rest :30 Left Leg Step-down :15 Rest :30 KB Sumo Deadlift :15 Rest :30 Goblet Squat :15 Rest :30 Push-ups

7:00a Open Gym 7:00a CrossFit 7:30a Kettlebell 8:00a CrossFit Competitor 1 __________________   2018 Iron Athlete Spring Open 9:00a-10:00a Women Weigh-in 11:00a Women Lift 12:00p-1:00p Men Weigh-in 2:00p Men Lift

CrossFit AMRAP 1:00 Rope Climb   AMRAP 1:00 Calories on Ski Erg   AMRAP 1:00 Hand Stand Push-up   AMRAP 1:00 Calories on Assault Bike   AMRAP 1:00 Burpees to a 6″ reach   AMRAP 1:00 Dumbbell Thruster 50/35 ___________________________   Competitor 1 Snatch Grip Push Press 70% 1×3 75% 1×3 80% 1×3 85% 2×2

Sleds 8x 30yd Sled Push (unbroken) (rest as needed between attempts) ________________   FitEssentials Romanian Deadlift 6-6-4-4-4 (slow tempo) *6-10 side plank rotations each arm between sets   3 Rounds for cals + reps: 1:00 MB Get-ups :30 Rest 1:00 Row :30 Rest 1:00 Burpee 1:30 Rest _________________   Weightlifting Pause Snatch + Snatch 75%

CrossFit Skill Handstand Push-up   For load: Strict Press 5-5-5-5-5 (make consistent increases)   For load: Deadlift 5-5-5-5-5 (make consistent increases)   AMRAP 2:00 Sit-up ______________________   Competitor 1 Power Snatch 70% 1×3 75% 1×3 80% 1×3 85% 2×3   Thruster 70% 1×3 75% 1×3 80% 1×3 85% 2×3   Deadlift 70% 1×3 75% 1×3

CrossFit With a partner for time: 3k Row *only row while partner is holding kettlebells 70/53 in farmers carry position (switch every time the kettlebells are set down) __________________________   Competitor 1 AMRAP 7:00 Toes Through Ring + Ring Muscle-up + Ring Dip (each round unbroken)   For total reps: Every 1:00 for 10:00 Odd