2018

CrossFit For load: Every 1:00 for 10:00 3 Hang Power Clean & Push Press (make consistent increases)   2 rounds for time: 300m Row 200m Farmers Carry 70/44 1:00 Plank Hold (accumulate) 200m Overhead Carry (45/35) :30 L-Sit Hold (accumulate) ____________________________   Competitor 1 For load: Every 1:00 for 10:00 3 Hang Power Clean & […]

CrossFit Bench Press Build to a heavy set of 3   For time: 21 Dumbbell Squat 50/35 9 Burpee Toes to Bar 15 Dumbbell Squat 15 Burpee Toes to Bar 9 Dumbbell Squat 21 Burpee Toes to Bar ___________________________   Competitor 1 For load: Every 1:00 for 10:00 3 Muscle Snatch  (make consistent increases)  –

7:00a CrossFit Competitor 2 8:00a Weightlifting 8:00a CrossFit Competitor 1 10:30a Weightlifting 10:30a CrossFit ________________________________   Weightlifting Snatch Build to a heavy set of 1   Clean & Jerk 80% 1×1 (followed by 1:00 rest) 85% 1×1 (followed by 1:30 rest) 90% 3×1 (followed by 2:00 rest)   Front Squat 4×2 @ same weight from

CrossFit For load: Hang Power Clean 3-3-3-3-3 (make consistent increases)   5 rounds for distance: :30 Sled Push 180/135 :30 Rest   (rest 5:00)   5 rounds for distance: :30 Sled Push 180/135 :30 Rest _____________________________   Competitor 1 Clean Build to a heavy set of 3 85% of heavy set: 5×1   Snatch Pull

CrossFit Rest ________________________   Competitor 1&2 Rest ________________________   Sleds 6 rounds for time: 150m Run 50m Sled Push 180/135 (alternate rounds with a partner) ________________________  – FitEssentials For load: 24-20-16-12  Single arm DB Sumo Deadlift High-pull (alt arms) (rest as needed between rounds)  – AMRAP 15:00 60m Farmer’s Walk (moderate) 12 Single-Arm DB Thrusters (6

CrossFit For load: Bench Press 5-5-5-5-5-5-5 (make consistent increases)   AMRAP 20:00 5 Pull-up 10 Push-ups 15 Kettlebell Swing 53/35 ___________________________   Competitor 1&2 Snatch Build to a heavy set of 2 85% of heavy set: 5×1   For time: 15 Pistol (each leg)   For load: Every 1:00 for 10:00 Odd min: 10 Bar

We’re at the new gym! 8 N Roosevelt Ave Chandler, AZ 85226 __________________________ CrossFit AMRAP 25:00 250m Row 200m Run (alternate with a partner after each exercise )   Example: partner 1 row 250m partner 2 row 250m partner 1 run 200m partner 2 run 200m etc….. _________________________   Competitor 1 For load: Every 1:30

First day at the New Gym!! 5:30a-8:00p Open Gym Format (no classes)   New Gym Address: 8 N. Roosevelt Ave Chandler, AZ 85226 ________________________   CrossFit “Holleyman” 30 rounds for time: 5 Wall Ball Shots 20/14 3 Handstand Push-ups 1 Power Clean 225/155 __________________________   FitEssentials For load: Axle Bar Thruster 8-8-6-6 *follow each set

CrossFit For load: Hang Power Clean 5-5-5-5-5 (make consistent increases)   4 rounds for time: 400m Run 50 Air Squats ____________________   Competitor 1 Snatch Build to a heay set of 3 90% of heavy set: 2×2 (t&g)   For load: Bench Press 8-8-8-8-8 (make consistent increases)   Front Squat Build to a heavy set

CrossFit Rest _____________________________   Competitor 1&2 Rest _____________________________   Sleds 3 rounds for time: 40yd Sled Push Shuttle 225/180 80yd Shuttle Run 60yd Sled Push Shuttle 80yd Shuttle Run 80yd Sled Push Shuttle (rest 3:00 between rounds) _______________________________   FitEssentials 3 rounds for reps: :30 Lft leg Russian Box Step-up :30 Rest :30 Rt leg