CrossFit
For load:
Front Squat 5-3-3-2-2-2
(make consistent increases)
 
“Grace”
For time:
30 Clean & Jerks 135/95
_______________
 
Competitor 1
Push Press
75% 1×3
80% 1×3
85% 1×3
90% 3×1
 
Power Clean + Hang Power Clean (BK)
65% 2+2
70% 2+2
75% 1+1
80% 1+1, 1+1, 1+1
 
Bench Press
65% 1×8
75% 1×5
85% 1×3
90% 1×3
 
3 rounds for time:
7 Strict Handstand Push-ups
7 Strict Pull-ups
7 Strict Ring Dips
14 Kipping Handstand Push-ups
14 Kipping Pull-ups
14 Kipping Ring Dips
________________
 
Competitor 2
Clean Pull to Knee + Clean
70% 2+2
75% 2+1
80% 1+1, 1+1, 1+1
 
For load:
Front Squat 3-3-3-3
*follow each set with 2 Nordic Curls – :05 Eccentric
(make consistent increases)
 
Bench Press
65% 1×8
70% 1×5
75% 1×5
80% 3×3
 
For time:
3-5-3-7-3-5-3
Ring Muscle-ups
(alternate with a partner)
 
3 rounds for time:
14 Strict Handstand Push-ups
14 Strict Pull-ups
14 Strict Ring Dips
21 Kipping Handstand Push-ups
21 Kipping Pull-ups
21 Kipping Ring Dips
___________________
 
Weightlifting
Power Snatch
85% 4×2
 
Pause Jerk + Jerk
85% 4(1+1)
 
Press
3×5 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
eastvallycrossfit_sage_samuel_072413.0001
“The characteristic of scientific progress is our knowing that we did not know.”
~Gaston Bachelard
CrossFit
Skill
AMRAP 7:00
1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)
 
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar
Box Jump Burpee 24/20
(alternate rounds with a partner)
______________
 
Competitor 1
Muscle Snatch
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
 
Snatch
75% 2.1.2
80% 1.2.1
85% 2.1.2
 
Back Squat
65% 1×8
75% 1×5
85% 1×3
90% 1×3
 
5 rounds for time:
5 Deadlifts 275/185
50 Double unders
_______________
 
Competitor 2
Drill
Jerk In Split 1-1-1-1-1
(load is not the priority)
 
For load:
Every 1:00 for 10:00
2 Jerk Dips + 1 Pause Jerk (:05 overhead)
(add 10lbs/5lbs each set)
 
Power Clean + Hang Power Clean (BK)
65% 2+2
70% 2+2
75% 1+1
80% 1+1, 1+1, 1+1
 
AMRAP 20:00
45′ Hand Walk
35 Calorie Row
25 GHD Sit-up
15 Power Clean 135/95
 
Independent Session
30-50min Sustained Work at 70% MHR
_________________
 
Weightlifting
Block Snatch
90% 3×1
 
Snatch Pull
2×3 -choose weight-
2×2 -choose weight-
 
Back Squat
88% 3×3
 
Strict Pull-ups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
Thomas
“Neither a wise man nor a brave man lies down on the tracks of history to wait for the train of the future to run over him.”
~Dwight D. Eisenhower

8:00a CrossFit Competitor
8:00a Weightlifting Competitors
10:30a Kettlebell
10:30a Powerlifting
12:00p Weightlifting
_____________

Weightlifting
Pause Snatch
90% 3×1

Clean+Front Squat+Jerk
Work up to a Heavy (1+1+1)

Back Squat
85% 2×3
90% 3×2

Sierra

“Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.”
~Henry Ward Beecher
CrossFit
For load:
Deadlift 5-5-3-3-3
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Rope Climbs
(choose reps prior to start. unbroken)
 
For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swing 70/53
Goblet Squat
_____________
 
Competitor 1
Bench Press
65% 1×8
70% 1×8
75% 1×8
80% 1×8
 
Back Squat
65% 1×8
70% 1×8
75% 1×8
80% 1×8
 
For load:
RDL 6-6-6-6
(movement and positions are the priority)
 
For time:
18-15-12-9
Calories on The Assault Bike
GHD Sit-ups
_____________
 
Competitor 2
Power Snatch
70% 1×3
75% 2×2
80% 5×1
 
For load:
Every 1:00 for 10:00
Split Power Clean & Jerk (from blocks BK)
(add 10lbs/5lbs each set)
 
Back Squat
60% 10×10 (increase from last week)
(rest 1:30 between sets)
______________
 
Weightlifting
Rest
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“We can only see a short distance ahead, but we can see plenty there that needs to be done.”
~Alan Turing
CrossFit
Rest
______________
 
Competitor 1&2
Rest
______________
 
Weightlifting
Push Press + Power Jerk + Split Jerk
4(1+1+1) @ 90% of Heavy Set
(Based on Heavy Set from 6/16)
 
Block Clean (AK)
80% 4×2
 
Back Squat
80% 4×2
 
Barbell Row
4×8 -choose weight-
13516460_10208807525521238_3257760923878620297_n

“The miracle is not that we do this work, but that we are happy to do it.”
~Mother Teresa
CrossFit
For load:
Close Grip Bench Press 8-8-5-5-5
(make consistent increases)
 
For time:
45 Calorie Assault Bike
30 Burpee Box Jumps 24/20
15 DBall Over the Shoulder 150/80
______________
 
Competitor 1
5 rounds for load:
1 Snatch High Pull + 1 Snatch + 1 Snatch High Pull
(make consistent increases)
 
Clean from blocks
70% 1×3
75% 1×3
80% 1×3
85% 3×1
 
Front Squat
75% 1×3
80% 2×2
85% 3×1
 
For time:
30 DBall Over the Shoulder 150/100
_______________
 
Competitor 2
Snatch Push Press + Overhead Squat
5(3+1) -choose weight-
 
Snatch
70% 1×3
75% 1×3
80% 1×3
85% 3×1
 
Clean Pull
90% 1×3
100% 1×3
110% 2×2
 
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
Burpees
(alternate sets with a partner)
 
Independent Session
20-40min Sustained Work at 70% MHR
_______________
 
Weightlifting
Hang Clean (BK) + Clean
85% 4(1+1)
 
Clean Pull
4×3 -choose weight-
 
Front Squat
84% 2×4
88% 2×3
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
1002224_10202379493021360_1527855487_n

“Commitment is an act, not a word.”
~Jean-Paul Sartre
CrossFit
For load:
Front Squat 5-5-3-3-3
(make consistent increases)
 
AMRAP 15:00
50′ Walking Lunge
100′ Single Arm Overhead Carry 70/53
50 Sit-ups
______________
 
Competitor 1
Push Press
70% 1×5
75% 1×5
80% 1×5
85% 3×2
 
Power Clean
3 Waves:
70% 1×5
80% 1×3
 
Bench Press
65% 1×8
70% 1×8
80% 1×5
85% 1×5
 
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
Push-ups
(alternate rounds with a partner)
______________
 
Competitor 2
Clean
70% 1×3
75% 1×3
80% 1×3
85% 3×1
 
For load:
Front Squat 3-3-3-3-3
*follow each set with 2 Nordic Curls – :05 Eccentric
(make consistent increases)
 
Bench Press
60% 1×8
65% 1×8
70% 1×8
75% 1×8
 
For time
10 Thrusters 135/95
10 Ring Muscle-ups
20 Clean & Jerks
20 Strict Handstand Push-ups
10 Thrusters
10 Ring Muscle-ups
_________________
 
Weightlifting
Hang Power Snatch (BK) + Snatch
90% 4(1+1)
(based on 1rm power snatch)
 
Pause Jerk + Jerk
Work up to Heavy 1+1
-then-
2(1+1) @ 90% of Heavy Set
 
Press
3×5 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
Kidz16
“I’m going to use all my tools, my God-given ability, and make the best life I can with it.”
~LeBron James
CrossFit
Skill
Hand Walking
 
4 rounds for time:
15 Wall Ball Shots 20/14
12 Deadlifts 185/125
9 Bar Facing Burpees
______________
 
Competitor 1
Drop Snatch
2×3 -choose weight-
3×2 -choose weight-
 
Snatch
75% 1.2.1
80% 2.1.2
85% 1.2.1
 
Back Squat
65% 1×8
70% 1×8
80% 1×5
85% 1×5
 
AMRAP 10:00
40yrd Farmers Walk 70/53
40yrd Walking Lunge
40 Double unders
_______________
 
Competitor 2
Drill
Jerk Balance 1-1-1-1-1
(load is not the priority)
 
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk + 1 Jerk
(make consistent increases)
 
Power Clean
3 Waves:
75% 1×4
85% 1×2
(rest as needed)
 
For time:
21-18-15-12-9
Calories on The Assault Bike
GHD Sit-ups
 
Independent Session
20-40min Sustained Work at 70% MHR
_______________
 
Weightlifting

Block Snatch
85% 2×2
90% 3×1
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
84% 2×4
88% 2×3
 
Strict Pull-ups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-


11903834_10206567904370666_970908926886502042_n

“Many men owe the grandeur of their lives to their tremendous difficulties.”
~Charles Spurgeon
7:00a Sprint
8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Kettlebell
10:30a Powerlifting
12:00p Weightlifting
_______________
 
Weightlifting
Pause Snatch + Snatch
Work up to a Heavy (1+1)
 
Clean+Front Squat+Jerk
Work up to a Heavy (1+2+1)
 
Back Squat
85% 2×3
90% 3×2
_88A0053
“To listen is an effort, and just to hear is no merit. A duck hears also.”
~Igor Stravinsky
CrossFit
For load:
Power Snatch 3-2-2-1-1-1
(make consistent increases)
 
7 rounds for time:
4 HSPU
5 Squat Cleans 115/85
6 Pull-ups
7 KB swings 53/35
________________
 
Competitor 1
Bench Press
60% 1×8
65% 1×8
70% 1×8
75% 1×8
 
Back Squat
60% 1×8
65% 1×8
70% 1×8
75% 1×8
 
Moderate load:
RDL 8-8-8-8
(movement and positions are the priority)
 
AMRAP 10:00
1-2-3-4-5
Bar Muscle-up
Strict Hand Stand Push-up
Pistol (each leg)
________________
 
Competitor 2
Power Snatch
70% 1×3
75% 1×3
80% 1×3
85% 3×1
 
Pause Clean Pull (:02 BK)
90% 2×2
100% 3×1
 
Back Squat
60% 10×10
(rest 1:30 between sets)
 
PNF Stretch
________________
 
Weightlifting
Rest
178987_10200093812053108_2059437628_n
“The best way out is always through.”
~Robert Frost