February 2015

CrossFit
For load:
DBall Over the Shoulder 3-3-3-3-3
(rest as needed)

“Fran Ultra Lite”
21-15-9
Thruster 45/35
Pull-ups
_______________

CrossFit Competitor
Snatch
70% 2×2
75% 1×1
80% 3×1

Back Squat
65% 2×3
75% 3×2

For time:
7 Ring Muscle-ups
21 Burpees
35 Box Jumps 24/20
21 Wall Ball Shots 20/14
35 Kettlebell Swings 53/35
21 Wall Ball Shots
35 Box Jumps
21 Burpees
7 Ring Muscle-ups
_________________

Weightlifting
Back Squat
80% 3×3

Power Snatch
80% 4×2

RDL
4×4 -choose weight-

Weighted Dips
4×8 -choose weight-

Strict T2B
3×10

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CrossFit Competitor
Team Training
______________

Weightlifting
Snatch
75% 1×3
80% 2×2
85% 2×1

C&J
75% 2+2, 2+2
80% 2+1, 1+1
85% 1+1

Back Squat
5-5-5-5

Bench
5×5 -choose weight-

GHD Situps
4×10 -choose weight -

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CrossFit & CrossFit Competitor
“CrossFit Open 15.1″
AMRAP 9:00
15 T2B
10 Deadlift 115/75
5 Snatch 115/75
~then~
6:00 to Establish
1 RM C&J
_________________

Weightlifting
Rest

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CrossFit
Rest
______________

CrossFit Competitor
Rest
______________

Weightlifting
Pause Snatch
70% 1×2
75% 1×2
80% 1×1
70% 2×2

Clean High Pull
85% 5×3

Pause Squat
70% 4×3

Lateral Raise
4×10 -choose weight-

Barbell Rows
4×10 -choose weight-

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CrossFit
For time:
3-5-3-7-3-5-3
Pull-ups
Burpees
(alternate rounds with a partner)

2 rounds for time:
30 Box Jumps
50 Sit-ups
70 Air Squat
_____________

CrossFit Competitor
“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest

PNF Stretch
________________

Weightlifting
Front Squat
80% 4×4

Pause Clean + Push Press
80% 2+2, 2+2, 2+2
85% 1+2, 1+2

Snatch Deadlift (slow)
100% 4×3

Press
4×8 -choose weight-

Barbell Situps
4×5 -choose weight-

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CrossFit
For load:
Bench Press 8-8-8-8-8
(add 10lbs/5lbs each set)

“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest
___________________

CrossFit Competitor
For time:
1-3-1-5-1-3-1
Bar Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)

AMRAP 10:00
6 Squat Cleans 135/95
12 Pull-ups
24 Double unders
____________________

Weightlifting
Jerk Balance Warmup

Pause Jerk + Jerk
80% 1+1, 1+1, 1+1
85% 1+1, 1+1

Clean Pull (deficit)
100% 2×3
+5kg 3×2

Snatch Grip Push Press
4×5 -choose weight-

Strict Pullups/Lat Pulldowns
4×10 -choose weight-

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CrossFit
5 rounds for load:
2 Power Clean + 2 Push Press
(add 10lbs/5lbs each set)

“Fran Lite”
21-15-9
Thruster 75/55
Pull-ups
_________________

CrossFit Competitor
Every 1:00 for 10:00
Odd min: 2 Power Cleans @ 70%
Even min: 5 Box Jumps 30/24

Jerk
70% 2×3
80% 3×2

Back Squat
75% 1×3
80% 2×2
85% 3×1

For time:
30 Weighted Sit-ups 25lbs
30 Toes to Bar
___________________

Weightlifting
Back Squat
80% 4×4

Power Snatch + Snatch
80% 2+1, 2+1, 1+1, 1+1

RDL
4×4 -choose weight-

Weighted Dips
4×10 -choose weight-

Strict T2B
3×10

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CrossFit Competitor
Team Workout
_____________

Weightlifting
Snatch
75% 2×3
80% 3×2

C&J
75% 2+2, 2+2, 2+1
80% 2+1, 2+1

Squat
75% 4×5

Bench
5×5 -choose weight-

GHD Situps
4×10 -choose weight-

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CrossFit
For load:
Front Squat 3-2-2-1-1-1
(add 10lbs/5lbs each set)

AMRAP 8:00
6 Toes to Bar
8 Wall Ball Shots 20/14
6 Push-ups
8 Russian Kettlebell Swing 53/35
_________________

CrossFit Competitor
Clean
75% 1×3
80% 2×2
85% 3×1

“The Ghost”
5 rounds for calories + reps:
1:00 Row for Calories
1:00 Burpees
1:00 Double unders
1:00 Rest
___________________

Weightlifting
Rest

IA Gymnastics (2)

CrossFit
Rest
______________

CrossFit Competitor
Rest
______________

Weightlifting
Pause Snatch
70% 2×2
75% 3×2

Clean High Pull
80% 5×3

Pause Squat
70% 4×3

Lateral Raise
4×10 -choose weight-

Barbell Rows
4×10 -choose weight-

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