April 2015

CrossFit For load: Press 5-3-3-2-2-2 (add 10lbs/5lbs) With a partner for total reps. Partners rolls into their AMRAP as soon as their partner finishes. AMRAP 5:00 8 Wall Ball Shots 20/14 8 Toes to Bar 8 Box Jumps 24/20 (rest 5:00) AMRAP 5:00 8 Wall Ball Shots 20/14 8 Toes to Bar 8 Box Jumps […]

CrossFit Competitor Team Work on Worm Clean + Jerk 70% 2+2 75% 1+1 80% 1+1, 1+1 85% 1+1 7:00 to establish max load: (in teams of 3) 1 Hang Power Clean + 2 Front Squats (may not decrease weight on the bar) For time in team of 3: 9 Ring Muscle-ups 9 Power C&J 155/105

CrossFit For load: Deadlift 8-5-5-3-3-3 (add 20lbs/10lbs each set) 3 rounds for time with a partner: 6 Wall Walks 12 DBall Over the Shoulder 150/80 24 Toes to Bar 36 Burpees 48 Ball Slams 20/14 (one person works at a time) ___________ CrossFit Competitor Hang Power Snatch 65% 1×3 70% 2×2 75% 3×1 based on

CrossFit Rest ___________ CrossFit Competitor Rest ___________ Weightlifting Snatch 80% 1×1 85% 2×1 90% 1×1 95% 1×1 -PR- Clean & Jerk 80% 1+1, 1+1 85% 1+1 90% 1+1 95% 1+1 -PR- GHD Situps 4×10 -choose weight- “A well-spent day brings happy sleep.“ ~Leonardo da Vinci

CrossFit For load: Back Squat 8-5-5-3-3-3 (add 10lbs/5lbs each set) For time: 64 Russian Kettlebell Swings 70/44 32 Pull-ups 48 Russian Kettlebell Swings 24 Pull-ups 32 Russian Kettlebell Swings 16 Pull-ups _____________ CrossFit Competitor Clean from blocks (below knee) 70% 1×3 75% 1×3 80% 2×2 85% 5×1 Snatch Pull from blocks (below knee) 100% 1×3

CrossFit For load: Power Clean 4-4-3-3-3 (add 10lbs/5lbs each set) AMRAP 9:00 7 Box Jumps 24/20 9 Wall Ball Shots 20/14 11 Push-ups (hand release) _____________ CrossFit Competitor Hang Power Clean + Thruster 70% 3+3 75% 2+2 80% 2+2 85% 1+1, 1+1, 1+1 based on Thruster 1RM Power Clean & Push Press 75% 1×3 80%

CrossFit For load: Press 8-5-5-3-3-3 (add 10lbs/5lbs each set) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ________________ CrossFit Competitor Snatch + Overhead Squat 65% 1+3 70% 1+2 75% 1+1, 1+1 Snatch 80% 5×1 For total rope climbs: Every 1:00 for 10:00 Odd: 15′ Rope Climb Even: 2 Front Squats

CrossFit Competitor Team Work on Worm Every 1:00 for 10:00 Odd: 15′ Handwalk + 2 Strict HSPU + 3 HSPU Even: 5 CTB Pull-ups + 3 T2B + 1 Bar Muscle-up Power Clean + Clean + Jerk (from blocks below knees) 65% 2+2+2 70% 1+2+2 75% 1+1+2 80% 1+1+1, 1+1+1, 1+1+1 based on C&J 1RM

CrossFit For load: Deadlift 5-5-5-5-5 (add 20lbs/10lbs each set) With a partner for time: 100 Russian Kettlebell Swings 53/35 (hold axle bar overhead 90/50) 100 Wall Ball Shots 20/14 (hold top position of dip) 100 Double Unders (wall sit) 100 Calorie Row (plank hold) (partner must hold static position to allow work) ___________ CrossFit Competitor

CrossFit Rest __________ CrossFit Competitor Rest __________ Weightlifting Mobility Work Clean High Pull + Clean 80% 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- “Now I am older, I understand we have to accept who we are.“ ~Jackie Chan