March 2015

CrossFit
For load:
Back Squat 8-8-8-8-8
(add 20lbs/10lbs each set)

10 rounds for time:
15 Calorie Row
1 Rope Climb
15 Push ups
________________

CrossFit Competitor
Clean from blocks (below knee)
65% 1×3
70% 1×3
75% 3×2

Every 1:00 for 10:00
Odd: 3 Back Squats at 70%
Even: 12 Russian Kettlebell Swing 70/53

5 rounds for time:
5 GHD Sit-ups
7 Toes to Bar

For time:
3k Row
________________

Weightlifting
Front Squat
85% 2×2
90% 3×2

Power Clean + Power Jerk
80% 2+2, 2+2,
85% 2+1, 2+1,
90% 2+1, 1+1
95% 1+1

Snatch Pull
100% +5kg 4×3

Snatch Grip Push Press
4×4 -choose weight-

Barbell Sit-ups
4×5 -choose weight-

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“Disciplining yourself to do what you know is right and important, although difficult, is the highroad to pride, self-esteem, and personal satisfaction.”
~Margaret Thatcher

CrossFit
For load:
Power Clean 5-5-5-5-5
(add 10lbs/5lbs)

3 rounds for time:
25 Wall Ball Shots 20/14
25 Sit-ups
25 Box Jumps 24/20
__________________

CrossFit Competitor
Power Clean + Push Press (touch and go)
65% 3+3, 3+3, 3+3
70% 3+3, 3+3
75% 3+3

AMRAP 3:00
3 Deficit Handstand Push-ups 6″/4″ + 2 Ring MU
(alternate with partner each set)

For load:
Every 1:00 for 12:00
Min 1: 1 Weighted Pull-up at 90%
Min 2: 1 Weighted Dip at 90%
Min 3: 6 Weighted Pull-ups (choose weight)
Min 4: 6 Weighted Dips (choose weight)

4 rounds for Calories:
:30 Assault Bike
1:00 Rest
______________

Weightlifting
Push Press
85% 2×1
90% 1×1
95% 1×1
-PR-

Clean High Pull + Clean
80% 1+2, 1+2, 1+2, 1+2

Drop Snatch
4×3 -choose weight-

RDL
4×4 -choose weight-

AMRAP (1:30)
Abmat situps

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

“Partner Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings
12 Pull-ups
(Alternate rounds with a partner)
______________

CrossFit Competitor
Slow Pull Snatch (:05 to knee)
65% 2×2
70% 2×2
75% 2×2

For total rope climbs:
Every 1:00 for 10:00
Odd: 15′ Rope Climb
Even: 3 Front Squats at 70%

AMRAP 3:00
3 Pistols (each leg) + 3 Burpees
(alternate with partner each set)

For time:
30 10′ Wall Ball Shots 20/14
20 Snatches 95/65
30 Box Jumps
20 Steps Walking Lunge (front rack) 95/65
30 Double unders (unbroken)
_________________

Weightlifting
Back Squat
85% 2×2
90% 2×1
95% 1×1

Power Snatch + Overhead Squat
85% 2+1, 2+1, 2+1, 2+1

Clean Pull
100% +10kg 4×3

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

Strict T2B
3×10

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CrossFit Competitor
Team Training
_____________

Weightlifting
Snatch
80% 2×2
85% 4×2

Clean & Jerk
80% 2+2, 2+2
85% 2+2, 2+1, 2+2, 1+1

Back Squat
80% 3×3

GHD Situps
4×10 -choose weight-

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15.5
For time:
27-21-15-9
Calorie Row
Thrusters 95/65
_____________

Weightlifting
Rest

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CrossFit
Rest
____________

CrossFit Competitor
Rest
____________

Weightlifting
Snatch High Pull + Snatch
75% 1+2, 1+2, 1+2, 1+2, 1+2

Power Jerk + Split Jerk
75% 1+1, 1+1, 1+1, 1+1, 1+1

1.5 Squat
70% 2×3
75% 2×3

Weighted Dips
4×6 -choose weight-

Barbell Rows
4×8 -choose weight-

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CrossFit
For time in teams of 3:
400m Burden Run (1 log)
80 Pull-ups (static hang)
160 Double unders (wall sit)
80 Burpees (plank)
400m Burden Run (1 log)
(one person works/one does static hold/one rests)
____________________

CrossFit Competitor
2 rounds for time:
500m Row
400m Run
50 Double unders

PNF Stretch
____________________

Weightlifting
Front Squat
85% 3×3
90% 2×2

Power Clean + Power Jerk
80% 2+2, 2+2,
85% 2+1, 2+1,
90% 2+1, 2+1

Snatch Deadlift (slow)
100% 4×3

Snatch Grip Push Press
4×4 -choose weight-

Barbell Situps
4×5 -choose weight-

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“The best way to cheer yourself up is to try to cheer somebody else up.

~Mark Twain

CrossFit
“Lauriel”
For Time: (20 minute cap)
23 Deadlifts 155/105
23 Handstand Pushups
23 Back Squats (no rack)
23 Burpees
23 Ground-to-Overhead
_________________

CrossFit Competitor
Power Clean + Push Press
75% 2+2
80% 2+2, 1+1
85% 1+1
90% 1+1, 1+1, 1+1
Based on Push Press 1RM

For time:
1-3-1-5-1-3-1
Bar Muscle-ups (unbroken)
(alternate with a partner)

AMRAP 7:00
21 Burpees
14 Ring Dips (muscle-up to rings)
21 Box Jumps 24/20
__________________

Weightlifting
Push Press
85% 2×2
90% 2×2
95% 1×1

Clean High Pull + Clean
75% 1+2, 1+2, 1+2, 1+2

Drop Snatch
4×3 -choose weight-

RDL
4×4 -choose weight-

AMRAP (1:30)
Abmat situps

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

3 rounds for total reps:
1:00 Wall Ball Shots
1:00 Russian Kettlebell Swings 70/44
1:00 Double unders
1:00 Rest
________________

CrossFit Competitor
Halting Snatch Pull (below knee)
90% 2×3
100% 3×2

Front Squat
65% 2×2
75% 1×1
85% 3×1

For time:
10-9-8-7-6-5-4-3-2-1
Thruster 95/65
Power Snatch 95/65
(each exercise must be unbroken)

For time:
21 Plate Sit-ups 25lbs
21 Toes to Bar
15 Plate Sit-ups
15 Toes to Bar
9 Plate Sit-ups
9 Toes to Bar
_________________

Weightlifting
Back Squat
85% 3×3
90% 2×2

Power Snatch + OHS hold
80% 2+1, 2+1
85% 2+1, 2+1, 2+1
Based on Power Snatch 1RM

Clean Pull
100% +10kg 2×3
100% +15kg 2×3

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

Strict T2B
3×10

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CrossFit Competitor
Team Training
________________

Weightlifting
Snatch
80% 2×3
85% 3×2

Clean & Jerk
80% 2+2, 2+2
85% 2+2, 2+1, 2+1

Back Squat
85% 2×3
90% 2×3

GHD Situps
4×10 -choose weight- 

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