2018

CrossFit 5 rounds for load: 3 Front Squat 3 Back Squat (rest as needed between rounds. make consistent increases.)   For time: 35 Weighted Sit-up 25lbs 35 Toes to Bar   For load: 75yd Farmers Walk (kettlebell or dumbbell) Build to the heaviest weight that can be completed unbroken (take 3-5 attempts to establish max […]

CrossFit Skill Rope Climb   AMRAP 6:00 3 Power Clean 135/95 6 Handstand Push-up 9 Kettlebell Swing 53/35   (rest 6:00)   AMRAP 6:00 6 Deadlift 135/95 9 Push-up 12 Russian Kettlebell Swing 53/35 ________________________   Competitor 1 5 rounds for total reps: 2:00 to complete 250m Row Max Ring Muscle-up (rest 1:00 between rounds)

CrossFit Turkish Get-up Build to a heavy set of 1 (each arm)   AMRAP 25:00 30 Air Squats 15 Toes to Bar 30 Calorie Row 15 Burpees :30 Plank Hold ____________________   FitEssentials For load Superset 10-8-6 Single arm DB thruster (each arm) Bent over barbell row (:02 pause against torso)   2 rounds for

7:00a CrossFit Competitor 7:30a Kettlebell 8:00a Weightlifting 8:00a CrossFit Competitor 10:30a CrossFit 10:30a Weightlifting 4:00p Regional Team Training  _______________________   Weightlifting Power Snatch + Snatch Build to a moderate 1+1 ~then~ Snatch Build to a set of 1   Power Clean & Jerk + Clean & Jerk Build to a moderate 1+1 ~then~ Clean &

CrossFit For load: Bench Press 7-7-7-7-7 *follow each set with 1 rope climb   For load: Weighted Pull-up 7-5-5-3-3-3 *follow each set 5 strict handstand push-ups   For load: Weighted Dip 7-5-3-5-7 *follow each set with 9 barbell curl   50 Band Pull Apart 1:00 AMRAP: Push-up  50 Band Pull Apart __________________________   Competitor 1 Snatch

Sleds In teams of 3: 10 x 10yd Sled Push 225/180 (relay format)   1 Mile Recovery Jog   In teams of 3: 10 x 10yd Sled Push 225/180 (relay format) ____________________________   FitEssentials For load: 10-8-6-4-2 Axle Thruster Strict Pull-up (rest as needed between rounds)   AMRAP 15:00 200m Single arm Farmer’s Carry (switch

CrossFit With a partner for time: 100m Row 10 Wall Ball Shots 20/14 200m Row 20 Wall Ball Shots 300m Row 30 Wall Ball Shots 400m Row 40 Wall Ball Shots 500m Row 50 Wall Ball Shots (one person starts on row and the other on wall ball) (don’t advance to the next round until

CrossFit For time: 150 Double under   For time: 30 Dumbbell Power Clean & Jerk 50/35 60′ DBall Carry 90′ Bear Crawl 20 Dumbbell Power Clean & Jerk 40′ DBall Carry 60′ Bear Crawl 10 Dumbbell Power Clean & Jerk 20′ DBall Carry 30′ Bear Crawl __________________   Competitor 1 For reps: :30 Bar Muscle-up

CrossFit For load: Push Press 8-5-5-3-3-3 (make consistent increases)   “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats __________________   FitEssentials For load: Single-Leg DB Romanian Deadlift 10-8-6 (each leg)   4 rounds for cal+reps: 1:00 Row :30 Ball Slam :30 Box Step-up 24/20″ :30 Sprawl (rest/walk 2:30 between rounds)   __________________  

7:00a Regional Team Training 7:30a Kettlebell 8:00a CrossFit Competitor 8:00a Weightlifting 10:30a CrossFit 10:30a Weightlifting 12:00p Regional Team Training ________________________   Weightlifting Power Snatch + Snatch Build to a heavy set of 1+1   Power Clean + Clean & Jerk Build to a heavy set of 1+1   Back Squat 85% 4×2