CrossFit
Rest
_____________

Competitor 1&2
Rest
_____________

Sprints
6:00p Sleds at EVCF
_____________

Weightlifting
(Rest day if lifting on Friday)

Push Press + Split Jerk
85% 4(1+1)

Muscle Snatch + Drop Snatch
85% 5(2+1)

Pause Squats
55% 8×2
(Focus on speed)

Barbell Lunge
2×8 -choose weight-
(8 each side, alternating legs)

Barbell Roll-outs
3×5

14141535_10209935868504157_1906653946659693061_n

“Men are rather reasoning than reasonable animals, for the most part governed by the impulse of passion.”
~Alexander Hamilton

CrossFit
Skill
Bar Muscle-up
 
For load:
Turkish Get-up 1-1-1-1-1-1-1
 
For time:
2000m Row
____________
 
Competitor 1
For load:
Deadlift 5-3-3-2-2-2
(make consistent increases)
 
For time:
20 Wall Ball Shots 20/14
30 Double unders
10 Snatches 115/85
20 Wall Ball Shots
30 Double unders
10 Snatches 135/95
20 Wall Ball Shots
30 Double unders
10 Snatches 155/105
(full snatches)
 
6 rounds for calories:
:30 Row
:30 Rest
_____________
 
Competitor 2
For load:
Deadlift 5-3-3-2-2-2
(make consistent increases)
 
For total reps:
0:00-4:00
25 Toes to Bar
50 Double Unders
15 Snatches 135/95
4:00-8:00
25 Toes to Bar
50 Double Unders
13 Snatches 155/105
8:00-12:00
25 Toes to Bar
50 Double Unders
11 Snatches 185/125
12:00-16:00
25 Toes to Bar
50 Double Unders
9 Snatches 205/135
16:00-20:00
25 Toes to Bar
50 Double Unders
7 Snatches 225/155
(full snatches)

6 rounds for calories:
:30 Assault Bike
:30 Rest
______________
 
Weightlifting
Clean & Jerk
85% 5(1+1)
 
Clean Pull
4×3 -choose weight-
 
Back Squat
8-5-5
-then-
120% Back Squat hold (5+ sec)
 
3 Rounds
10 Strict T2B
10 Strict pull-ups/Ring Rows
16002764_10210687663082059_1128824117101262680_n
“An investment in knowledge pays the best interest.”
~Benjamin Franklin

CrossFit
For load:
Bench Press 8-5-5-3-3-3
(make consistent increases)

AMRAP 15:00
15 Box Jumps 24/20
12 Shoulder to Overhead 115/75
9 Toes to Bar
________________

Competitor 1
Barbell Cycling
Power Snatch 10-10-10
(Speed and efficiency are the focus)

5rounds for load:
3 Tempo Close Grip Bench Press 3131
3 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)

AMARP 13:00
7 CTB Pull-ups
11 Kettlebell Swings 54/35
7 Handstand Push-ups
11 Box Jumps 24/20
________________

Competitor 2
Barbell Cycling
Power Snatch 10-10-10
(Speed and efficiency are the focus)

5rounds for load:
3 Tempo Close Grip Bench Press 3131
3 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)

For time:
15-12-9-6-3
Strict Handstand Push-ups
Over the Box Jump 24/20
Kettlebell Swing 53/35

For time:
400m Run
15 Muscle-Ups
400m Run
12 Muscle-Ups
400m Run
9 Muscle-Ups
*run 200m at every break in muscle-ups
_________________

Weightlifting
Power Snatch + OHS
85% 1(1+2)
90% 3(1+1)

Power Clean + Push Press
85% 1(1+1)
90% 3(1+1)

Floating Snatch Pull
4×3 -choose weight-

4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips

15941507_10210687658081934_8975793066816480438_n

 

“The ability to learn faster than your competitors may be the only sustainable competitive advantage”
~Arie de Geus

CrossFit
For load:
Clean 3-2-2-1-1-1
(make consistent increases)
 
2 rounds for time:
100m Run
100m Recovery Jog
200m Run
100m Recovery Jog
300m Run
100m Recovery Jog
400m Run
(rest 5:00)
_______________
 
Competitor 1
Clean + Hang Clean (AK) + Jerk
70% 2+2+2
75% 1+2+2
80% 1+1+2
85% 1+1+1, 1+1+1
 
Deficit Clean Pull
90% 2×3
100% 3×2
 
Front Squat
75% 2.3.2
80% 3.2.3
85% 2.3.2
 
5 rounds for calories + reps:
:15 Assault Bike for calories
:45 Rest
:15 Wall Ball Shots 20/14
:45 Rest
:15 Toes to Bar
:45 Rest
_______________
 
Competitor 2
Clean + Hang Clean (AK) + Jerk
70% 2+2+2
75% 1+2+2
80% 1+1+2
85% 1+1+1, 1+1+1
 
Deficit Clean Pull
90% 2×3
100% 3×2
 
Front Squat
75% 2.3.2
80% 3.2.3
85% 2.3.2
 
5 rounds for calories + reps:
:10 Row for Calories
:50 Rest
:10 Wall Ball Shots 20/14
:50 Rest
:10 Toes to Bar
:50 Rest
 
(rest 3:00)
 
3 rounds for calories + reps:
:20 Row for Calories
:40 Rest
:20 Wall Ball Shots 20/14
:40 Rest
:20 Toes to Bar
:40 Rest
_________________
 
Weightlifting
Pause Snatch
85% 5×1
 
Snatch Pull
4×3 -choose weight
 
Front Squat
8-5-5
-then-
120% Front Squat hold (5+ sec)
 
Glute-Ham Raise
4×5
(Use assistance if needed)
 
3 rounds
12 DB rows (right) -choose weight-
12 DB rows (left) -choose weight-
15 pushups
14956609_10210016923513989_8971326797544008359_n
“The value of a man should be seen in what he gives and not in what he is able to receive.”
~Albert Einstein

7:00a Open Gym
8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a Kettlebell
10:30a Powerlifting
12:00p Iron Athlete Weightlifting Clinic with Matt Foreman
___________________
 
Weightlifting
High Pull + Snatch
90% 1(1+1)
95% 2(1+1)
 
Clean + Jerk
90% 2(1+1)
95% 1(1+1)
 
Front Squat
85% 4×2
CrossFit
24:00 to complete:
AMRAP 1:00
Rope Climbs
 
AMRAP 1:00
Handstand Push-ups
 
AMRAP 1:00
Pull-ups
 
AMRAP 1:00
Ring Dips
 
AMRAP 1:00
Toes to Bar
 
AMRAP 1:00
Hand Release Push-ups
 
AMRAP 1:00
Wall Ball Shots
 
AMRAP 1:00
Burpees to a 6″ reach
_______________
 
Competitor 1
5 rounds for load:
1 Power Clean + 1 Hang Clean + 1 Clean
*follow each set with max box jumps in :10 (24/20)
 
Barbell Cycling:
Power Clean & Push Jerk 8-8-8-8
(cycling speed and efficiency is the focus)
 
5 rounds for load:
3 Front Squats + 3 Back Squats
(same bar. make consistent increases)
 
“Assault Ladders”
3 rounds for total Calories:
:10 Assault Bike for Calories
:50 Rest
:20 Assault Bike for Calories
:40 Rest
:30 Assault Bike for Calories
:30 Rest
:40 Assault Bike for Calories
:20 Rest
:50 Assault Bike for Calories
:10 Rest
_________________
 
Competitor 2
5 rounds for load:
1 Power Clean + 1 Hang Clean + 1 Clean
*follow each set with max box jumps in :10 (24/20)
 
Barbell Cycling:
Power Clean & Push Jerk 8-8-8-8
(cycling speed and efficiency is the focus)
 
5 rounds for load:
3 Front Squats + 3 Back Squats
(same bar. make consistent increases)
 
Record your time for each interval:
500m Row (5k pace)
(rest 1:00)
500m Row (5k pace – :04)
(rest 1:00)
500m Row (5k pace – :08)
(rest 1:00)
500m Row (max effort)
(rest 1:00)
500m Row (max effort + :04)
(rest 1:00)
500m Row (max effort + :08)
(rest 1:00)
500m Row (max effort + :12)
_________________
 
Weightlifting
Rest
480278_10200422324975022_1296820704_n
“Every individual has a place to fill in the world and is important in some respect whether he chooses to be so or not.”
~Nathaniel Hawthorne
CrossFit
Rest
___________
 
Competitor 1&2
Rest
___________
 
Sprint
6:00p Sleds at EVCF
___________
 
Weightlifting
Push Press + Split Jerk
85% 4(1+1)
 
Muscle Snatch + Drop Snatch
85% 5(2+1)
 
Pause Squats
60% 8×2
(Focus on speed)
 
Barbell Lunge
2×8 -choose weight-
(8 each side, alternating legs)
 
Barbell Roll Outs
3×5
15966676_10210329754492928_1015547363_o
“I have always thought the actions of men the best interpreters of their thoughts.”
~John Locke
CrossFit
Skill
Hand Walking
 
AMRAP 7:00
7 Handstand Push-ups
7 Over the Box Jumps 24/20
 
(Rest 7:00)
 
AMRAP 7:00
7 Thrusters 75/55
7 Bar Facing Burpees
__________________
 
Competitor 1
Snatch
70% 2.1.2
75% 1.2.1
80% 2.1.2
85% 1.2.1
 
2 rounds:
AMRAP 3:00
15 Calorie Row
45′ Walking Lunge (axle front rack) 110/80
15 GHD Sit-ups
(rest 3:00 between AMRAP’s)
 
5 rounds for time:
5 Deadlifts 275/185
10 Bar Facing Burpees
__________________
 
Competitor 2
Snatch
70% 2.1.2
75% 1.2.1
80% 2.1.2
85% 1.2.1
 
AMRAP 7:00
15 Deadlifts 225/155
15 Bar Facing Burpees
12 Deadlifts 275/185
12 Bar Facing Burpees
9 Deadlifts 315/205
9 Bar Facing Burpees
6 Deadlifts 365/245
6 Bar Facing Burpees
3 Deadlifts 405/275
3 Bar Facing Burpees
 
3 rounds:
AMRAP 3:00
15 Calorie Row
45′ Walking Lunge (axle front rack) 110/80
15 GHD Sit-ups
(rest 3:00 between AMRAP’s)
____________________
 
Weightlifting
Power Clean + Clean & Jerk
90% 4(1+1)
 
Clean Pull
4×3 -choose weight-
 
Back Squat
8-8-8
-then-
120% Back Squat hold (5+ sec)
 
3 Rounds
10 Strict T2B
10 Strict Pull-ups/Ring Rows
15977891_10210330812119368_5805932858301058752_n
“The most effective way to do it, is to do it.”
~Amelia Earhart

CrossFit
For load:
Deadlift 3-2-2-1-1-1
(make consistent increases)
 
3 rounds for time:
400m Run
25 Wall Ball Shots 20/14
3 Rope Climbs
25 Pull-ups
_______________
 
Competitor 1
Skill
Strict Bar Muscle-ups
 
5 rounds for load:
5 Tempo Close Grip Bench Press 3131
5 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Handstand Push-ups
(start every minute with 20 double unders)
 
3 rounds for time:
400m Run
25 Wall Ball Shots 20/14
3 Rope Climbs
25 Pull-ups
________________
 
Competitor 2
Skill
Strict Bar Muscle-ups
 
5 rounds for load:
5 Tempo Close Grip Bench Press 3131
5 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
 
For time:
400m Run
3 Legless Rope Climbs
90′ Hand Walk
400m Run
2 Legless Rope Climbs
60′ Hand Walk
400m Run
1 Legless Rope Climbs
30′ Hand Walk
 
2 rounds for time:
75 Double unders
50 Wall Ball Shots 20/14
25 CTB Pull-ups
~then~
AMRAP 5:00
Ring Muscle-ups
_________________
 
Weightlifting
High Pull + Power Snatch
85% 1(1+2)
90% 3(1+1)
 
High Pull + Power Clean + Push Press
85% 1(2+1+1)
90% 3(1+1+1)
 
Strict Press
Find 2RM
 
4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips
15873530_10155290271865663_5444337184227295328_n
“No problem can withstand the assault of sustained thinking.”
~Voltaire

CrossFit
For load:
Clean 3-3-2-2-2
(make consistent increases)
 
4 Rounds:
7 Clean and Jerks 135/95
14 Toes to Bar
21 Box Jumps (24/20)
___________________
 
Competitor 1
Clean + Jerk
70% 2+2
75% 2+2
80% 2+2
85% 2+2, 2+2
 
Clean Pull
100% 4×3
 
Front Squat
70% 1×3
75% 1×3
80% 3×3
*follow each set with 3 Glute-Ham Raises
 
5 rounds for calories + reps:
:15 Row for Calories
:45 Rest
:15 Thrusters 95/65
:45 Rest
___________________
 
Competitor 2
Clean + Jerk
70% 2+2
75% 2+2
80% 2+2
85% 2+2, 2+2
 
Clean Pull
100% 4×3
 
Front Squat
70% 1×3
75% 1×3
80% 3×3
*follow each set with 3 Glute-Ham Raises
 
5 rounds for calories + reps:
:15 Assault Bike for Calories
:45 Rest
:15 Thrusters 95/65
:45 Rest
___________________
 
Weightlifting
Pause Snatch
85% 1.2.1.2.1
 
Snatch Pull
4×3 -choose weight-
 
Front Squat
8-8-8
-then-
120% Front Squat hold (5+ sec)
 
Glute Ham Raise
4×5
(Use assistance if needed)
 
Strict Pull-ups
Work up to 1rm
-then-
1x AMRAP (unweighted)
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
dawnofthedeadlift16_ev_1215
“Everything we do impacts someone else’s life.”
~Nicolas Cage