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

Weightlifting
Rest

eastvallycrossfit_Kelly_072413.0001

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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15.4
AMRAP 8:00

3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Clean
21 HSPU
9 Cleans
24 HSPU
etc…
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“Stop looking for something when something has already found you. You’ve been living with your eyes closed. Awaken, it’s there and take it, it’s yours.”
  ~R.M. Drake

CrossFit
Rest
____________

CrossFit Weightlifting
Rest
____________

Weightlifting
High Pull + Hang Snatch (below knee)
75% 1+2, 1+2, 1+2, 1+2, 1+2

High Pull + Hang Clean (below knee)
75% 1+2, 1+2, 1+2, 1+2, 1+2

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
AMRAP 3:00
Rope Climb
(alternate ever rep with a partner)

10 rounds for time:
1 Wall Walk
3 Pass Throughs
5 Box Jumps 24/20
7 Walking Lunge (each leg)
_________________

CrossFit Competitor
6 rounds for time:
500m Row
(rest 1:00)

PNF Stretch
__________________

Weightlifting
Front Squat
80% 2×4
85% 3×3

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

Snatch Deadlift
100% 4×3

Snatch Grip Push Press
4×4 -choose weight-

Barbell Situps
4×5 -choose weight-

10314691_10205394087945989_5231713132942633807_n

CrossFit
“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Clean
6 Shoulder to Overhead
_________________

CrossFit Competitor
Back Squat
70% 1×3
75% 2×2
80% 3×1

For total reps:
Every 1:00 for 10:00
Odd min: 2 Power Cleans at 70%
Even min 15′ Handwalk + 3 Strict HSPU + HSPU
(choose reps prior to starts. unbroken)

3 rounds for time:
30 Calorie Row
30 Sit-ups
30 Burpees
_________________

Weightlifting
Tall Jerk + Jerk Practice

Push Press
85% 3×2
90% 2×2

Drop Snatch
4×3 -choose weight-

RDL
4×4 -choose weight-

AMRAP 1:30
Abmat situps

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