2018

CrossFit For load: Weighted Dip 8-6-4-6-8 *follow each set with 8 barbell curl   For time: 21-15-9 Thruster 95/65 Sumo Deadlift High Pull 95/65 _____________________   Competitor 1 Snatch Grip Push Press 60% 1×5 65% 1×5 70% 3×5   Snatch Pull 90% 4×4   Front Squat 60% 1×5 65% 1×5 70% 3×5   At a […]

Sleds 6 rounds: 100yd Sled Pull 135/90 200m Jog _________________________   FitEssentials For load & reps: Sumo Deadlift 8-8-5-5-5 (:03 eccentric) *follow each set with :30 of dips   4 sets for reps + cals: :30 Lateral Box Step-over (24/20″) :30 Rest :30 Single-arm Sumo Deadlift High-pull – alt arms (5/35lbs) :30 Rest :30 Burpee

CrossFit For load: Single-Arm Dumbbell Snatch 6-6-6-6-6 (alt arms) (make consistent increases)   For time: 70 Sit-ups 60 Double unders 50 Kettlebell Deadlift 70/44 40 Toes to Bar 30 Over the box jumps 24/20 _______________   Competitor 1 Power Snatch 60% 1×5 65% 1×5 70% 3×5   Thruster 60% 1×5 65% 1×5 70% 3×5  

CrossFit For time: 800m Run 50 Pull-ups 100 Push-ups 50 Pull-ups 800m Run ________________   Competitor 1 AMRAP 10:00 2 Ring Muscle-up 4 Handstand Push-up 8 Russian Kettlebell Swing   Pre Exhaustion 2 rounds: Each exercise to failure. No rest between exrecises. 8-12 Dumbbell Lateral raise 8-12 Shoulder Press 8-12 Chest Press (rest 1:30 between

CrossFit “Otis” AMRAP 15:00 1-2-3-4-5-6-7-8…. Back Squat (1.5 Bodyweight/Bodyweight) Strict Press (.75 Bodyweight/.5 Bodyweight Deadlift (1.5 Bodyweight/Bodyweight) __________________________  – FitEssentials For load: Axle Front Squat 6-6-4-4-4 *complete :30 ring rows or strict pull-ups between sets   4 rounds for time: 16 Single-arm DB Thrusters (8 each arm) 12 Single-arm Bent Over DB Rows (6 each

7:00a CF Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a CF Competitor 1 10:30a CrossFit 10:30a Weightlifting 4:00p Regional Team Training _____________________________   Weightlifting Hang Snatch + Snatch Work up to Heavy 1+1   Hang Clean + Clean & Jerk Work up to Heavy 2+1   Back Squat 85% 4×2

CrossFit AMRAP 1:00 Rope Climb   Thruster (from rack) Build to a heavy set of 3 *follow each set with 30 double unders   3 rounds for time: 15 Toes to Bar 30 Wall Ball Shots 20/14 :45 Plank Hold _________________________   Competitor 1 For load: Every 1:00 for 10:00 1 Turkish Get-up (each arm)

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Sleds 6x :10 Sled Push / :20 Rest (180/135) (400m Recovery Jog) 6x :10 Sled Push / :20 Rest (400m Recovery Jog) 6x :10 Sled Push / :20 Rest ______________   FitEssentials For load: Close Grip Bench Press 5-4-3-2-1   3 rounds for reps + cals:

CrossFit For time in teams of 3: 200 Double unders 100 Wall Ball Shots 20/14 200m Farmers Cary 70/44 (everybody goes) 100 Kettlebell Swings 53/35 200m Farmers Cary 100 Wall Ball Shots 200 Double unders (one person works at a time) ________________________   Competitor 1 For load: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs

CrossFit “Lynne” 5 rounds for total reps: Bench Press at Bodyweight/.66 Bodyweight Pull-up (rest 3:00 between rounds)   100 Band Pull Apart _______________________   Competitor 1 For total reps: Every 1:00 for 10:00 Odd min: Ring Muscle-up Even min: Strict Handstand Push-up (choose reps prior to start. unbroken)   2 rounds: Push each exercise to