2018

CrossFit Back Squat Build to a heavy set of 5   For time: 1 DBall Over the Shoulder 150/100 10 Double unders 2 DBall Over the Shoulder 20 Double unders 3 DBall Over the Shoulder 30 Double unders 4 DBall Over the Shoulder 40 Double unders 5 DBall Over the Shoulder 50 Double unders ___________________________ […]

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:30a Weightlifting 10:30a CrossFit __________________________   Weightlifting Hang Snatch Build to a heavy set of 3   Clean & Jerk Build to a heavy set of 3

CrossFit Skill Rope Climb   Deadlift Build to a heavy set of 8 (t&g)   3 rounds for time: 200m Farmers Walk 53/35 100′ Walking Lunge __________________________   Competitor 1 Snatch Build to a heavy set of 2   For load: Every 2:00 for 10:00 3 Front Squat *follow each set with 3 nordic curl

CrossFit Rest __________________   Competitor 1&2 Rest __________________   Sleds Alternate shuttles with a partner: 5x 20yd Sled Push Shuttle 270/225 (200m sandbag jog) 4x 30yd Sled Push Shuttle 225/180 (200m sandbag jog) 3x 40yd Sled Push Shuttle 180/135 _________________   FitEssentials 20:00 to complete: (don’t exceed 4 rounds) 10 Russian Box Step-up (each leg)

CrossFit For load: Every 1:00 for 10:00 2 Hang Power Clean (make consistent increases)   10 rounds for calories + reps: 1:00 Row :15 Rest :30 Sit-up :15 Rest ___________________________   Competitor 1 For load: Every 1:00 for 10:00 2 Clean from blocks (BK) (add 10lbs/5lbs each set)   Deadlift Build to a heavy set

CrossFit For load: 5-4-3-2-1 Bench Press Weighted Pull-ups (rest as needed between rounds)   For load: 15-12-9-6 DB Row or Seated Row (rest 1:00 between rounds)   For load: 15-12-9-6 Weighted Dip or Seated Dip Dumbbell Curl (rest 1:00 between rounds)   100 Band Pull Apart __________________________   Competitor 1 For load: Every 1:00 for

CrossFit Back Squat Build to a heavy set of 8   AMRAP 8:00 8 Dumbbell Power Clean 50/35 8 Parallette Pass Through 8 Wall Ball Shot 20/14 __________________________   FitEssentials For load: Superset 10-8-6 Single leg DB Romanian Deadlift (each leg) Behind the Neck Press (leave 1 or 2 reps in tank each set)  

CrossFit For load: Weighted Pull-up 3-3-3-3-3   For time: 50 Pull-up 50 Shoulder to Overhead 95/65 50 Kettlebell Sumo Deadlift High Pull 53/35 _______________________   Competitor 1 For load: Every 1:00 for 10:00 1 Snatch Pull + 1 Snatch + 1 Overhead Squat (make consistent increases)   5:00 to establish: 2RM Snatch (share bar with

Sleds For load: 10 x 15yd Sled Push (rest as needed between pushes. each push unbroken.) ________________________________   FitEssentials For load 16-12-8 Suitcase Deadlift (each arm) *accumulate 1:00 front leaning rest between each (Adv: Rings)   For load Superset 8-8 Single arm Waiter’s Squat (each arm) Ring Row (adv: false grip) – :02 pause against

CrossFit For load: Turkish Get-up 1-1-1-1-1 (make consistent increases)   3 rounds for total reps: 1:00 Wall Walk 1:00 Russian Kettlebell Swing 53/35 1:00 Med Ball Slam 20/14 1:00 Single-Arm Dumbbell Snatch 1:00 Rest ______________________________   Competitor 1 Clean from blocks (BK) Build to a heavy set of 2 85% of heavy set: 5×1