August

CrossFit 5 rounds for time: 300m Row 7 Front Squats 135/95 (from ground) 15 Push-ups (hand release) ______________________________________________ CrossFit Competitor For load: Weighted Pull-ups 3-3-3-3-3 (rest 1:30) 3 rounds for time: 400m Run (alternate with a partner) 5 rounds for time: 1 Rope Climb 12′ 3 Bar Muscle-ups 7 Handstand Push-ups 21 Double Unders ______________________________________________ […]

CrossFit 3 rounds for total time: 800m Run (rest 2:00) ___________________________________________ CrossFit Competitor For load: Front Squat 2×3 80% 2×2 85% 2×2 90% “D.T.” 5 rounds for time: 12 Deadlifts 155/115 9 Hang Power Cleans 155/115 6 Shoulder to Overhead 155/115 ______________________________________________ Weightlifting Power Clean+Clean 75% 2+2, 1+2 80% 2+1, 1+1 85% 1+1, 1+1 Clean

CrossFit “D.T.” 5 rounds for time: 12 Deadlifts 155/115 9 Hang Power Cleans 155/115 6 Shoulder to Overhead 155/115 PNF Stretch ____________________________________________ CrossFit Competitor 3 rounds for total time: 800m Run (rest 2:00) PNF Stretch _____________________________________________ Weightlifting Power Snatch+Snatch 75% 2+2 ; 2+2 80% 1+2 ; 1+1 85% 1+1 ;1+1 Push Jerk 75% 3×3 80%

12:00p Coaches Meeting 12:00-2:00p Open Gym

CrossFit Competitor SICest of the Southwest Wod 1 11:00 to complete: A. 100 Double unders B. Establish 5RM Front Squat (from ground) C. Combined total reps: 2 sets of Bar Muscle-ups (Your score is Double Unders+ 5RM + Total Muscle-ups) For time: 21-15-9 Row for Calories Toes to Bar Airdyne for Calories _____________________________________________ Weightlifting Jerk:

CrossFit 5 rounds for load: 2 Front Squat + 2 Push Press (rest 1:00) For total reps: Every 1:00 for 10:00 Odd min: Dball Over Shoulder Even min: Push-ups (pick reps prior to start. Only score successful rounds) 3 rounds for total reps: Toes through rings (rest 1:00) _____________________________________________ CrossFit Competitors For load: 3 Position

CrossFit Rest ____________________________________________ CrossFit Competitor Rest ____________________________________________ Weightlifting Power Clean + Clean + Front Squat 75% 1+3+1,  2+2+1,  1+1+1 80% 1+1+1, 1+2+1, 1+1+1 85% 1+1+1 Clean Pull 100% 5×4 Drop Snatch 65% 2×5 75% 2×4 80% 2×3 “How much easier it is to be critical than to be correct.” ~Benjamin Disraeli

CrossFit Not timed: 7 Rope Climbs 12′ For load: Overhead Squat 7-5-3 (rest as needed) 3 rounds for time: 15 Burpees on to a plate 25 Sit-ups 35 Double unders __________________________________________ CrossFit Competitor 3 rounds not timed: 5 Position Strict Muscle-up (hold each position for :05) (athletes competing this weekend skip MU’s) SICest of the

CrossFit “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ________________________________________ CrossFit Competitor For load: Hang Power Clean 7-5-3 (rest 2:00) For total reps: Every 1:00 for 10:00 Odd min: Handstand Push-ups Even min: Box Jump 30/24 (start every 1:00 w/ 20 Double unders) For total time: 250m Row 500m Row

CrossFit For load: Thruster 5-4-3-2-1 (rest as needed) For time: 21-15-9 Calorie Row Box Jumps 24/20 Push-ups (hand release) ___________________________________________ CrossFit Competitor For time: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs each set) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ____________________________________________ Weightlifting Snatch Pull+Hang Snatch 70% 2+2 (3