August

CrossFit AMRAP 20:00 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold _______________________________________________ CrossFit Competitor For time: 1-3-1-5-1-5-1-3-1 Ring Muscle-ups (alternate rounds with partner) Every 1:00 for 10:00 2 Hang Cleans (add 10lbs/5lbs each set) For total time: 100m Row 300m Row 100m Row 500m Row […]

CrossFit “Lynne” 5 rounds for total reps: Bench Press (BWT/.66 BWT) Pull-ups (rest 3:00) For total distance: 50 Run Pulls on the Rower _____________________________________________ CrossFit Competitor For time: 7-5-3 HSPU 8”/6” (alternate rounds with partner) For load: Power Snatch 3×3 (T&G) (rest as needed) “Air Force” For time: 20 Thrusters 95/65 20 Sumo-high pulls 20

CrossFit Rest ____________________________________________ CrossFit Competitors Rest ____________________________________________ Weightlifting Snatch 75% 2×3 80% 2×2 85% 2×1 90% 2×1 Power Clean+Push Jerk 75% 2+2; 1+1 80% 2+2; 1+1; 1+1 85% 1+1 Front Squat 85% 4×3 “All the flowers of all the tomorrows are in the seeds of today.” ~Proverb

CrossFit For load: Dball Over the Shoulder 5-4-3-2-1 (rest as needed) 7 rounds for load: 20yrd Farmers Walk (rest as needed) 7 rounds for load: 20yrd Dog Sled Push (rest as needed) _____________________________________________________ CrossFit Competitor For time: 7-5-3 Bar Muscle-ups (alternate rounds with partner) For load: Front Squat 3×3 (rest as needed) 7 rounds for

CrossFit 3 rounds for total reps: AMRAP 1:00 Double Unders (rest 1:00) AMRAP 1:00 Push-ups (rest 1:00) AMRAP 1:00 Toes to Bars (rest 1:00) AMRAP 1:00 Box Jumps 20” (rest 1:00) AMRAP 1:00 Kettlebell Swing 53/35 (rest 1:00) (alternate work/rest minutes with a partner) __________________________________________________ CrossFit Competitor For time: 7-5-3 Rope Climb 15′ (alternate rounds

CrossFit For time: 1-2-3-2-1 Rope Climb 12′ (alternate rounds with partner) “Air Force” For time: 20 Thrusters 95/65 20 Sumo-high pulls 20 Push Jerks 20 Overhead squats 20 front squats (4 burpees every minute) ______________________________________________ CrossFit Competitor For time: 7-5-3 Ring Muscle-ups (alternate rounds with partner) For load: Overhead Squat 3×3 (rest as needed) For

12:00-2:00 Open Gym

CrossFit Competitor Team Training ___________________________________________ Weightlifting Snatch 70% 4×3 80% 4×2 Clean + Dip: 70% 2+2, 2+2, 1+3 80% 1+2,  2+2, 2+1 Snatch Pull 100% 4×3

CrossFit For time: 400m Run 40 Wall Ball Shots 20/14 40 Sit-ups 40 Double unders 30 Wall Ball Shots 20/14 30 Sit-ups 30 Double unders 20 Wall Ball Shots 20/14 20 Sit-ups 20 Double unders 400m Run ______________________________________________ CrossFit Competitor For time: 10k Row _______________________________________________ Weightlifting Rest “Decide what you want, decide what you are

CrossFit Rest ___________________________________________ CrossFit Competitor Rest ___________________________________________ Weightlifting Power snatch+Hang Snatch 75% 2×3 80% 2×2 85% 2×1 90% 1×1 Back Squat 80% 2×3 90% 2×2 100% 1×1 PR Push Press(snatch-grip) -choose your weight- 5×4 “There are two things a person should never be angry at, what they can help, and what they cannot.” ~Plato