2018

CrossFit “The Chief” 5 rounds for total reps: AMRAP 3:00 3 Power Cleans 135/95 6 Push-ups 9 Air Squats (rest 1:00 between AMRAP’s) _______________________________   FitEssentials For load: Romanian Deadlift 8-8-5-5 (slow tempo) *follow each set with 8-12 side plank rotations (each arm)   For load: 12-10-8 Dumbbell Strict Press Goblet Squat Strict T2B (scale: […]

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a CrossFit Competitor 1 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting _________________________   Weightlifting Snatch Build to a heavy set of 1   Clean + Jerk Build to a heavy set of 1+1   Back Squat 85% 2×1 90% 2×1

CrossFit For load: Turkish Get-up (each arm) 1-1-1-1-1-1 (make consistent increases)   For time: 400m Run 21 Single-Arm Dumbbell Snatch (alt arm) 50/35 400m Run 15 Single-Arm Dumbbell Snatch  400m Run 9 Single-Arm Dumbbell Snatch _____________________________   Competitor 1&2 For load: Every 1:00 for 10:00 1 CleanJerk + 1 Clean & Jerk (add 10lbs/5lbs each

CrossFit Rest _________________________   Competitor 1&2 Rest __________________________   Sleds 3 rounds for total distance: :10 Sled Push Shuttle 225/180 :50 Rest :20 Sled Push Shuttle :40 Rest :30 Sled Push Shuttle :30 Rest :40 Sled Push Shuttle :20 Rest :50 Sled Push Shuttle (rest 5:00 between rounds) ____________________________   Weightlifting Snatch 75% 5×1  

CrossFit For load: Weighted Dip 2-2-2-2-2-2 *follow each set with 6 ball slams 20/14   For time: 2k Row _______________________   Competitor 1 For load: Every 1:00 for 10:00 1 Power Snatch + 1 Snatch + 1 Overhead Squat (add 10lbs/5lbs each minute)   Deadlift Build to a heavy set of 5 (t&g)   AMRAP

CrossFit For time in teams of 3: 12 Wall Walks 400m Sled Push 135/90 120 Air Squats 60 Toes to Bar 120 Air Squats 400m Plate Carry (3 plates) 45/35/25 12 Wall Walks ______________________   Competitor 1 For total reps: Every 1:00 for 10:00 Odd min: Chest to Bar Pull-up Even min: Strict Handstand Push-up

CrossFit For load: Weighted Pull-up 3-2-2-1-1-1 (make consistent increases)   For time: 30 Power Snatch 95/65 30 Bar Facing Burpee 30 Thrusters 95/65 ____________________________   FitEssentials For load: Sumo Deadlift 10-10-10 *Complete :30 Single-arm Overhead Hold on each arm after each set   4 rounds for reps + cals: :30 Row :30 Rest :30 Burpee

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a CrossFit Competitor 1 10:30a CrossFit 10:30a Weightlifting ________________________________   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 Build to a heavy set of 2

CrossFit At a moderate load: Renegade Row 12-10-8-6 (alt arms) *follow each set with a Turkish get up on each side.   3 rounds for time: 3 Power Clean 135/95 3 Power Jerk 3 Power Clean & Jerk 30 Steps walking lunge (alt legs) 30 Push-ups 30 Sit-ups 99 Double unders __________________________   Competitor 1&2

CrossFit Rest _____________   Competitor 1&2 Rest ______________   Sleds With a partner for time: 400m Sled Pull 135/90 400m Sled Push 135/90 400m Sled Pull 135/90 (share work anyhow) ______________   FitEssentials For load: Superset 10-8-6 Single-arm DB Thruster (each arm) Renegade Row (each arm)   AMRAP 8:00 8 Ring Rows (Adv: False Grip)