CrossFit
5 rounds for load:
2 Front Squats
2 Back Squats
(rest as needed)

3 rounds for time:
30 Wall Ball Shots 20/14
40 Russian Kettlebell Swings 53/35
50 Sit-ups
______________________________________

CrossFit Competitor
Push Press
75% 2×3
80% 3×2
based on push press 1rm

For time:
1-3-1-5-1-5-1-3-1
Ring Muscle-up
(alternate with a partner)

“Christine”
3 rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20

For time:
21-15-9
Toes to Bar
Ring Dips
_________________________________________

Weightlifting
Rest

Bob605DL

“Life is not about how hard you can hit, but how much you can get hit & still keep moving forward.”
~Rocky Balboa

CrossFit
For load:
Bench Press 3×3
(rear as needed)

“Christine”
3 rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20
___________________________________________
CrossFit Competitor
Hang Power Snatch
75% 2×3
80% 3×2
based on power snatch 1rm

Back Squat
75% 2×3
80% 3×2
based on back squat 1rm

5 rounds for time:
21 Double unders (unbroken)
3 Kettlebell Snatch (each arm) 53/35

20:00 for calories:
1:00 Row
1:00 Rest
____________________________________________
Weightlifting
Athletes will test the Snatch/C&J at the practice meet this Saturday at 11:00a
Snatch
70% 2×2
75% 2×1
80% 3×1

Clean + Jerk
70% 2+1, 1+1
75% 1+1, 1+1
80% 1+1, 1+1, 1+1

Snatch Pull
100% 3×3

KBClub (2)

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
~Greg Glassman

12:00-2:00p Open Gym

CrossFit Competitor
Hang Clean

70% 1×3
75% 2×2
80% 3×2

Deadlift
70% 2×3
80% 3×2
75% 1×5

Weighted Pull-ups
2×3 -choose weight-
3×2 -choose weight-

3 rounds for time:
400m Run
15 GHD Sit-ups
3 Rope Climbs
____________________________________________

Weightlifting
Snatch
75% 2×2
80% 1×1
85% 2×1
90% 2×1
92% 1×1

Clean + Jerk
75% 2+2, 1+1
80% 1+1
85% 1+1, 1+1
90% 1+1
92% 1+1

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“Success is nothing more than a few simple disciplines, practiced every day.”
~Jim Rohn

14.5
For time:
21-18-15-12-9-6-3
Thruster 95/65
Burpee

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“We are all accountable for ourselves.  Think of yourself as a precious commodity, and then protect your investment each day.”
~Monica Brant

CrossFit
Rest
___________________________________

CrossFit Competitor
Rest
___________________________________

Weightlifting
Clean
75% 1.2.1
80% 2×1
85% 3×1

Jerk
75% 1.2.1
80% 2×1
85% 3×1

Weighted Sit-up
3×15 -Choose Weight-

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“A problem well stated is a problem half solved.”
~Charles Kettering

CrossFit
For time:
15′ Rope Climb 1-2-3-2-1
(alternat with partner)

For load:
Bent Barbell Row 4×8
(rest as needed)

For time:
15 Thrusters 75/55
15 Hang Power Cleans
15 Shoulder to Overhead
15 Deadlifts
12 Thrusters
12 Hang Power Cleans
12 Shoulder to Overhead
12 Deadlifts
9 Thrusters
9 Hang Power Cleans
9 Shoulder to Overhead
9 Deadlifts
______________________________________________

CrossFit Competitor
For time:
20 Box Jumps 24/20
40 Calories on Assault Bike
60 Double unders
800M Run
60 Double Unders
40 Calories on Rower
20 Box Jumps 24/20
______________________________________________

Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 1.2.1
90% 1×1

Clean Pull
100% 2×3
+10kg 3×2

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“The true test of a man’s character is what he does when no one is watching.”
~John Wooden

CrossFit
5 rounds for load:
3 Front Squats
3 Back Squats
(go directly from front squat to back squat.  use the same barbell.)

For time:
21-15-9
Wall Ball Shot 20/14
Box Jump 24/20
Toes to Bar
_______________________________________________

CrossFit Competitor
For time:
Burpees 5-10-5-15-5-10-5
(alternate rounds with a partner)

For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even min: Strict HSPU
(start every 1:00 with 20 double unders)
(choose reps prior to start. only score unbroken sets)

3 rounds for calories + reps:
1:00 Assault Bike
1:00 Rest
1:00 Russian KBS 70/53
1:00 Rest
1:00 Row
1:00 Rest
__________________________________________________

Weightlifting
Power Clean + Push Press
75% 2+2, 2+2
80% 1+1, 1+1
85% 1+1, 1+1, 1+1

Front Squat
80% 2×2
85% 2×1
90% 3×1

IAInsidious

“It’s not whether you get knocked down; it’s whether you get up.”
~Vince Lombardi

CrossFit
For load:
Bench Press 4×4
(rest as needed)

“Helen”
3 rounds for time:
400m run
21 Kettlbell Swings 53/35
12 Pull-ups
______________________________________________

CrossFit Competitor
For time:
Rope Climb 1-2-1-3-1-2-1
(alternate rounds with a partner)

Clean + Jerk
75% 2+2
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1

3 rounds for time:
15 Thrusters 75/55
15 Burpee
_______________________________________________

Weightlifting
This week will be a deloading week in preparation for testing on Saturday, April 5th.
Snatch
80% 2×2
85% 2×1
90% 3×1

Snatch Pull
100% 2×3
+10kg 3×2

Barbell Sit-up
5×5 -Choose Weight-

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“You cannot perform in a manner inconsistent with the way you see yourself.”
~Zig Ziglar

12:00-2:00p Open Gym