2018

CrossFit For load: Every 2:00 for 10:00 5 Power Snatch (make consistent increases)   5 rounds for time: 15 Kettlebell Swing 53/35 25 Push-up 35 Double under _______________________________   Competitor 1 Assault Air Runner 350-300-250-200-150-100m (alternate with a partner)   Floating Snatch 70% 2×3 75% 3×2   Snatch Pull 90% 2×3 100% 3×2   Pause […]

CrossFit With a partner for time: 5-4-3-2-1 DBall Over the Shoulder 150/100 (alternate rounds with a partner)   “Jackie” For time: 1000m Row 50 Thruster 45/35 30 Pull-up ___________________________   Competitor 1 Clean from blocks (BK) 70% 2×3 80% 3×2   For load: Weighted Dip 8-8-8-8-8 *follow each set with 1 legless rope climb  

Upper Body H.I.T. (9am) Build to a heavy set of 8: Hammer Strength BTN Press   Build to a heavy set of 8: Hammer Strength DY Row   2 rounds: No rest between exercises. 8-12 Dumbbell Lateral Raise 8-12 Hammer Strength Front Military Press 8-12 Dumbbell Fly 8-12 Hammer Strength Decline Press 8-12 Cable Triceps

CrossFit For time: 1 Mile Run   2 rounds with a partner for time: 10 Rope Climb 50 Burpees to a 6″ reach 50 Toes to Bar (rest 2:00 between rounds) ________________________   Competitor 1&2 Snatch from blocks (BK) 70% 2×2 75% 1×1 80% 5×1   Back Squat 70% 2×3 80% 3×2   “Cumulative Sets”

CrossFit 5 rounds for total reps: Strict Pull-up (rest 2:00 between sets)   6 rounds for time: 8 Handstand Push-up 10 Box Jump Overs 24/20 12 Deadlift 155/105 ____________________________   Competitor 1 For load: Every 1:00 for 10:00 1 Power Clean + 1 Hang Power Clean + 1 Push Press (add 10lbs/5lbs each minute)  

CrossFit Skill Every 2:00 for 10:00 3 Position Power Snatch   AMRAP 8:00 12 Overhead Squat 95/65 36 Double under __________________________   Competitor 1 For time: 9-15-21-15-9 Calories on Air Bike Calorie Row   Back Squat 70% 2×2 75% 1×1 80% 5×1   Clean from blocks (BK) 70% 2.1.2 75% 1.2.1 80% 2.1.2   Clean

CrossFit “Barbara” 5 rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats (3:00 rest) ________________   Competitor 1 Snatch from blocks (BK) 70% 2.1.2 75% 1.2.1 80% 2.1.2   Shoulder Press Build to a 1RM   Back Squat 70% 2×3 80% 3×2   For time: 600m Row 500m Run 30 Wall Ball

Upper Body H.I.T. (9a) 3 rounds: No rest between exercises. 8-12 Hammer Strength Front Military Press 8-12 Dumbbell Lateral Raise 8-12 Hammer Strength BTN Press (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 Hammer Strength Pullover 8-12 Hammer Strength High Row 8-12 Hammer Strength DY Row (alternate rounds with a

CrossFit For time: 1:00 Plank Hold 1:00 L-Sit Hold 1:00 Plank Hod 1:00 L-Sit Hold 1:00 Plank Hold (progress to the next after accumulating 1:00)   8 rounds for time: 200m Run 10 Box Jumps 24/20 (alternate rounds with a partner) __________________________   Competitor 1&2 Back Squat 3 waves: 70% 1×1 75% 1×1 80% 1×1