CrossFit
Power Clean
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
____________________________

CrossFit Competitor (off season)
Snatch
75% 2×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1

Clean Pull
110% 4×3

Back Squat
75% 1×3
80% 2×2
85% 3×1

8 rounds for load:
20yrd Sled Push
(rest as needed)
____________________________

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

3 Position Clean Pull
90% 2×3
100% 3×2

Back Squat
70% 1×3
75% 2×2
80% 3×1

Barbell Sit-up
5×5

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“Success seems to be connected with action.  Successful people keep moving.  They make mistakes, but they don’t quit.”
~ Conrad Hilton

12:00-2:00p Open Gym

CrossFit Competitor (off season)
For time:
1-3-1-5-1-5-1-3-1
Ring Muscle-ups
(alternate with a partner)

For total time:
3 Rope Climbs
~then~
6 rounds:
1 Bar Muscle-up
1 Toes to Bar
1 Pull-up
1 Toes to Bar
~then~
3 Rope Climbs
~then~
6 rounds:
1 Bar Muscle-up
1 Toes to Bar
1 Pull-up
1 Toes to Bar
~then~
3 Rope Climbs

For time:
30 DBall Over the shoulder 150/100
___________________________

Weightlifting
Halting Snatch
70% 1×3
75% 2×2
80% 3×1

Halting Jerk
70% 1×3
75% 2×2
80% 3×1

Snatch Pull
100% 2×3
110% 3×2

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CrossFit
For load:
Back Squat 3-3-3-3-3
(rest as needed)

For load:
Strict Press 3-3-3-3-3
(rest as needed)

For load:
Deadlift 3-3-3-3-3
(rest as needed)

For time:
150 Russian Kettlebell Swing 70/44
______________________________

CrossFit Competitor (off season)
Snatch
70% 1×3
75% 2×2
80% 1.2.1.2.1

Jerk
75% 2×2
80% 1×1
85% 2×1
90% 3×1

Stop Squat
3×3 -choose weight-

Time trial:
1000m Row
_______________________________

Weightlifting
Rest

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“Your body hears everything your mind says.”

CrossFit
Rest
____________________

CrossFit Competitor (off season)
Rest
____________________

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

Front Squat
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR

3 rounds for time:
15 Toes to Bar
15 Russian KBS 70/53

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“You underestimate the power of the dark side”
~Darth Vader

CrossFit
For time:
90 Double unders

3 rounds for time:
15 Burpee Box Jump 24/20
30 Steps Walking Lunge
15 Wall Ball Shot 20/14
30 Sit-ups

For time:
90 Double unders
____________________________

CrossFit Competitor (off season)
Clean
75% 2×2
80% 1×1
85% 2×1
90% 3×1

Snatch Pull
100% 2×3
110% 3×2

Overhead Squat
4×3 -choose weight-

3 rounds for time:
15 Wall Ball Shots 20/14
10 Pistols (alt legs)
15 Russian KBS 70/53
_____________________________

Weightlifting
Power Snatch
70% 1×3
75% 2×2
80% 3×1

Halting Snatch Pull
90% 2×3
100% 3×2

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

Accumulate 2:00 of:
Weighted Plank Hold 45lbs

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CrossFit
For load:
Close Grip Bench 3-3-3, 2×3
(rest as needed)

10 rounds for time:
3 Handstand Push-ups
5 Pull-ups
7 Kettlebell Swings 53/35
_______________________________

CrossFit Competitor (off season)
Power Clean + Push Press
70% 2+2, 2+2, 2+2
75% 2+2, 2+2
80% 2+2

Close Grip Bench
60% 1×8
65% 1×8
70% 3×5

For total reps:
Every 1:00 for 14:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(start every 1:00 with 2 strict reps)
(choose reps prior to start. unbroken)

For time:
50 Ring Dips
_________________________________

Weightlifting
Push Press
70% 1×3
75% 2×2
80% 3×1

Power Clean
70% 1×3
75% 2×2
80% 3×1

Jerk
70% 1×3
75% 2×2
80% 3×1

Barbell Sit-up
5×5

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CrossFit
Power Clean
2×3 -choose weight-
3×2 -choose weight-

For time:
30 C&J 135/95
1Mile Run
10 Rope Climbs
_______________________

CrossFit Competitor (off season)
Snatch
75% 2×2
80% 1×1
85% 2×1
90% 3×1

Clean Pull
100% 2×3
110% 3×2

Back Squat
70% 1×3
75% 2×2
80% 3×1

For time:
500m Row
400m Run
50 Double unders
_________________________

Weightlifting
Snatch
75% 1×3
80% 2×2
85% 3×1

Back Squat
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR

Romanian Deadlift
4×4 -choose weight

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12:00-2:00p Open Gym

CrossFit Competitor (off season)
For time:
1-3-1-5-1-3-1
Ring Muscle-ups
(alternate with a partner)

For total reps of hspu:
Every 1:00 for 10:00
Odd min: 1 Rope Climb
Even min: Strict HSPU
(start every 1:00 with 20 DU)

AMRAP 8:00
5 Ring Dips
6 Push-ups
7 Pull-ups

AMRAP 1:30
Tire Flip
_________________________________

Weightlifting
Snatch
77% 2×2
82% 1×1
87% 1×1
92% 1×1
82% 1×1
87% 1×1
92% 1×1
77% 1×3

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

Barbell Back Extensions
3×7

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“You want me to do something… tell me I can’t do it”
~Maya Angelou