CrossFit Competitor
Jerk
2×3 80%
2×2 85%
3×1 90%

2 rounds not timed:
15 second strict muscle-ups
(hold each of 5 positions for :03)

For time:
70 Handstand Push-ups
(first set is max effort)

Not timed:
1 Mile Run
_____________________________________________

Weightlifting
Snatch
80% 2×2
85% 2×2
87% 1×1
90% 1×1
92% 1×1

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

Back Squat
80% 2×3
85% 2×2
90% 2×2

IMG_0243

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”
~Jerry Rice

CrossFit
For load:
Push Press 5-5-3-3-3
(rest as needed)

4 rounds for time:
400m Run
50 Air Squats
____________________________________________

CrossFit Competitor
For time:
5k Row
____________________________________________

Weightlifting
Rest

Tiffany Hendrickson

“It is not the strongest of the species that survives, nor the most intelligent, but the one most responsive to change.”
~Charles Darwin

CrossFit
Rest
_____________________________________________

CrossFit Competitor
Rest
_____________________________________________

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

Snatch Pull
100% 4×3

Push Press (snatch grip)
5×4

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“Change is not made without inconvenience, even from worse to better.”
~Richard Hooker

CrossFit
For time:
5 Rope Climbs 12′
15 Pull-ups
20 Toes to Bar
50 Double unders
15 Pull-ups
15 Toes to Bar
40 Double unders
15 Pull-ups
10 Toes to Bar
30 Double unders

AMRAP 2:00
Sit-ups
__________________________________________

CrossFit Competitor
Snatch
2×2 80%
2×1 85%
2×1 90%

For time:
15 Back Squats 225/155
400m Run
12 Back Squats
400m Run
9 Back Squats
400m Run
36 Wall Ball Shots 30/20
___________________________________________

Weightlifting
Snatch
80% 3×2
85% 2×2
90% 2×1
92% 1×1

Front Squat
80% 2×3
85% 2×3

Deadlift
85% 5×3

1273756_10200414632029276_1844586916_o

“You can preach a better sermon with your life than with your lips.”
~Oliver Goldsmith

CrossFit
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up

Not timed:
800m Run
_________________________________________

CrossFit Competitor
Push Press
2×2 80%
2×2 85%
2×2 90%

5 rounds for cal. Rowed
3:00 to complete:
15 CTB Pull-ups
Row for Cal.
(rest 3:00 between rounds)
_________________________________________

Weightlifting
Clean
80% 2×3
85% 2×2
90% 3×1

Clean Pull
100% 4×4

Push Press
80% 2×3
85% 2×3

DBanks4

“Attitudes are contagious. Are yours worth catching?”
~Unkown

CrossFit
For load:
Thruster 5-5-3-3-3
(rest as needed)

5 rounds for cal. Rowed:
3:00 to complete
15 Pull-ups
Row for Cal.
(rest 3:00 between rounds)
_________________________________________

CrossFit Competitor
Clean
2×1 85%
2×1 90%
2×1 95%

“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
_________________________________________

Weightlifting
Power Snatch
80% 3×2
85% 2×2
87% 1×1
90% 2×1

Snatch Pull
100% 4×4

Back Squat
80% 2×3
85% 2×3

1262466_10200419066100125_207818253_o

“An acre of performance is worth a whole world of promise.”
~Red Auerbach

9:00-11:00a Tiffany Hendrickson Gymnastics Clinic
12:00-2:00p Open Gym

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

For total time:
9-6-3
Bar Muscle-up
Axle Overhead Squat 160/110
~then~
15-12-9
Handstand Push-up
Axle Front Squat 160/110
~then~
21-15-9
Toes to Bar
Wall Ball Shots 20/14
___________________________________________

Weightlifting
Snatch
80% 2×3
85% 2×2
87% 2×1

Clean + Jerk
75% 2+2, 2+2
80% 1+1, 1+1
85% 1+1
87% 1+1

Back Squat
80% 2×3
85% 2×3
90% 2×2

35002_10200422091009173_1327699033_n

“It’s not what we eat but what we digest that makes us strong; not what we gain but what we save that makes us rich; not what we read but what we remember that makes us learned; and not what we profess but what we practice that gives us integrity.”
~Francis Bacon

CrossFit
For time:
5K Row
__________________________________________

CrossFit Competitor
Jerk
2×2 75%
2×2 80%
2×2 85%

For time:
40 Cal.  Airdyne
20 Axle Shoulder to Overhead 160/110
40 Over the Bar Burpees

Not timed:
800m Run
___________________________________________

Weightlifting
Rest

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“Those who live are those who fight.”
~Victor Hugo

CrossFit
Rest
____________________________________________

CrossFit Competitor
Rest
____________________________________________

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

Clean + Jerk
75% 1+2, 1+2
80% 1+1, 1+1
85% 1+1, 1+1, 1+1

Push Press
85% 2×3
90% 2×2

TiffanyH1

“The more we do, the more we can do.”
~William Hazlitt