CrossFit Manassas - Calendar - beyond the whiteboard

2

3 Position Snatch : 1-1-1-1-1

1 1/4 Front Squat 2-2-2-2-2

AMRAP 10 mins: Double Unders and One Arm Alternating Dumbbell Snatches

L2 cardio 3 RFT: Air Squats, Hand Release Push-ups and Burpees

Bench Press : 5x5 at 80% 1RM

AMReps 10 mins (2,4,6,...): Wallballs, Burpees, Wallballs and Burpees

L2 Strength Banded Hammer Curls : 1x50

l2 Strength Banded Straight Arm Lat Push Downs : 1x50

L2 Strength Banded Tricep Extensions : 1x50

L3 Competitive Snatch : 4x3 at 90% 1RM

L3 Competitive Snatch : 6x3 at 80% 1RM

3

Hang Power Clean & Jerk 2-2-2-2-2

Shoulder Press 3-3-3-3-10

Row : 7x 250 m

L2 Cardio Every 1 min for 16 mins: Double Unders

L3 Cardio Bear Complex : 7-7-7-7-7

Back Squat : 5x5 at 80% 1RM

Black Jack Push-ups Sit-ups

Deadlift : 8x1 at 90% 1RM

L2 Strength Back Rack Barbell Lunge : 4x8 at 40% 1RM

L2 Strength Pause Back Squat : 4x8 at 60% 1RM

4

Power Snatch + Hang Snatch + Overhead Squat : 1-1-1-1-1-1

CrossFit Games Open 11.2

3 RFT: Rows, Double Unders, Chest-to-bar Pull-ups and Burpee Box Jump Overs

3 RF-ME: Plank Hold On Medballs, V-ups, Russian Twists and 2 more

5

5x 1:30 RemReps: Row Calories and Burpees

Back Squat 2-2-2-2-8

L2 Cardio 6 RFT: Sprints, Kettlebell Swings and Rests

L3 Cardio Row 5000 m TT

Push Press : 5-5-5-5-5

AMRAP 25 mins: Sumo Squats, AbMat Sit-ups and Kettlebell Swings

Close Grip Bench Press : 10x3 at 45% 1RM

L2 Strength Shoulder Raises : 3x Max Rep

L2 Strength Seated Dumbbell Press : 3x Max Rep

L3 Competitive Rope Climbs : 1 x 10