CrossFit
AMRAP 7:00
250m Row
9 Thrusters 95/65
 
(rest 7:00)
 
AMRAP 7:00
250m Row
9 CTB Pull-ups
_____________
 
Competitor 1
Jerk
75% 1×3
80% 2×2
85% 3×1
 
For total reps:
Every 1:00 for 10:00
Odd min: 2 Front Squats at 80%
Even min: Toes to Bar (unbroken)
(start every minute with 20 double unders)
 
AMRAP 6:00
9 Calories on the Assault Bike
3 Ring Muscle-ups
 
(rest 3:00)
 
AMRAP 6:00
9 Calories on the Assault Bike
6 Handstand Push-ups
 
(rest 3:00)
 
AMRAP 6:00
9 Calories on the Assault Bike
9 CTB Pull-ups
__________________

Competitor 2
Jerk
75% 1×3
80% 2×2
85% 3×1
 
For total reps:
Every 1:00 for 10:00
Odd min: 2 Front Squats at 80%
Even min: Toes to Bar (unbroken)
(start every minute with 20 double unders)
 
AMRAP 6:00
250m Row
7 Ring Muscle-ups
 
(rest 3:00)
 
AMRAP 6:00
250m Row
9 Handstand Push-ups
 
(rest 3:00)
 
AMRAP 6:00
250m Row
11 CTB Pull-ups
__________________
 
Weightlifting
Block Snatch
80% 1.2.1
85% 2.1.2
 
Snatch Pull
5×4 -choose weight-
 
Front Squat
80% 2×5
85% 3×4
-then-
2×10 -choose weight-
(Stay lighter on the 10s)
 
3 rounds -choose weight-
15 DB rows (right)
15 DB rows (left)
15 DB Shoulder press
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“All our knowledge has its origins in our perceptions.”
~Leonardo da Vinci
7:00a CrossFit Competitor
8:00a Weightlifting Competitor
8:00a Open Gym
10:30a Kettlebell
12:00p Weightlifting
________________________
 
Weightlifting
Snatch + Hang Snatch
Work up to Heavy (1+1)
 
Clean + Jerk
Work up to Heavy (1+2+1)
 
Front Squat
80% 5×3
 
Partner Stretches

Open 17.1
For time: (cap 20)
10 Dumbbell Snatches 50/35
15 Burpee Box Jump-Overs 24/20
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

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“I like the dreams of the future better than the history of the past.”
~Thomas Jefferson

CrossFit
Rest
_______________

Competitor 1&2
Rest
_______________

Sprints
6:00p Sleds at EVCF
_______________

Weightlifting
Snatch Drills
(15 mins)

Power Clean + Front SquatJerk
Work up to Heavy 1+1
(front squat directly into jerk.)

1.5 Squats
50% 5×4
(Focus on position)

5 rounds for time:
L-Hang
(Use a med ball if you want to add weight) Kettlbell “There is no greatness where there is no simplicity, goodness and truth.”
~Leo Tolstoy

CrossFit
For load:
Weighted Pull-up 3-2-2-1-1-1
(make consistent increases)
 
3 rounds for time:
400m Run
21 Burpees
__________________
 
Competitor 1
3 rounds for time:
400m Run
21 Burpees
 
Clean
75% 1×3
80% 2×2
85% 3×1
 
AMRAP 7:00
45′ Walking Lunge
30 Double unders
15 Toes to Bar
__________________
 
Competitor 2
3 rounds for time:
400m Run
21 Burpees
 
Clean
75% 1×3
80% 2×2
85% 3×1
 
AMRAP 7:00
45′ Walking Lunge
30 Double unders (unbroken)
15 GHD Sit-ups
__________________
 
Weightlifting
Block Clean
80% 1.2.1
85% 1.2.1
 
Clean Pull
4×4 -choose weight-
 
Back Squat
80% 3×5
-then-
2×10 -choose weight-
(Stay lighter on the 10s)
 
4 Rounds -choose weight-
10 Face Pulls
15 Abmat Sit-ups

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“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.”
~Marcus Aurelius


CrossFit
For time:
100 Double unders
90 Air Squats
80 Sit-ups
70 Kettlebell Swings 53/35
60 Push-ups
50 Box Jumps 24/20
40 Steps Walking Lunge
30 Handstand Push-ups
20 Toes to Bar
10 DBall Over The Shoulder 150/80
__________________
 
Competitor 1
For load:
Every 1:00 For 10:00
2 Power Clean & Push Press
(add 10lbs/5lbs each set)
 
10 rounds for time:
1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)
 
For time:
21-15-9
CTB Pull-ups
Deadlift 225/155
Box Jump 24/20
____________________
 
Competitor 2
For load:
Every 1:00 For 10:00
2 Power Clean & Push Press
(add 10lbs/5lbs each set)
 
For time:
30 CTB Pull-ups
 
For time:
1-3-5-7-5-3-1
Deadlift 315/205
Ring Muscle-ups
Box Jump 30/24
 
For time:
30 CTB Pull-ups
 
5 rounds at 2k pace:
500m Row
(rest 1:00)
____________________
 
Weightlifting
Split Jerk Drills
(15mins)
 
Hang Power Snatch + Power Snatch
85% 4(1+1)
 
Power Clean + Push Press + Jerk
85% 4(1+1+2)
 
Snatch Push Press
4×3 -choose weight-
 
3 rounds (choose weight)
10 GHD Situps
10 Weighted Dips
10 DB Lateral Raises
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“Success usually comes to those who are too busy to be looking for it.”
~Henry David Thoreau

CrossFit
For load:
Single Arm Dummbell Overhead Squat 9-7-5
(both arms. make consistent increases)
 
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
________________
 
Competitor 1
5 rounds for load:
1 Power Snatch + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
Back Squat
75% 2×3
80% 3×2
 
For total reps + calories:
(rest 1:00 between AMRAP’s)
AMRAP 3:00
Handstand Push-ups
(alternate with a partner at every break)
 
AMRAP 3:00
Row for Calories
(alternate with a partner every 15 calories)
 
AMRAP 3:00
Wall Ball Shots 20/14
(alternate with a partner at every break)
 
AMRAP 3:00
Row for Calories
(alternate with a partner every 15 calories)
 
AMRAP 3:00
Toes to Bar
(alternate with a partner at every break)
________________
 
Competitor 2
5 rounds for load:
1 Power Snatch + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
Back Squat
75% 2×3
80% 3×2
 
AMRAP 3:00
Strict Handstand Push-ups
(alternate with a partner at every break)
 
For time:
50 Handstand Push-ups
50 Single Arm Dumbbell Snatches (alt arms) 50/35
50 Burpees to a 6″ reach
 
AMRAP 15:00
15 Calorie Row
30 Wall Ball Shots 20/14
15 Toes to Bar
__________________
 
Weightlifting
Block Snatch
80% 1.2.1
85% 1.2.1
 
Snatch Pull
4×4 -choose weight-
 
Front Squat
75% 4×5
 
3 rounds -choose weight-
15 DB Rows (each arm)
15 DB Shoulder Press
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“We all need people who will give us feedback. That’s how we improve.”
~Bill Gates
 
8:00a CrossFit Competitor
8:00a Open Gym
10:30a Kettlebell
12:00p Weightlifting
________________
 
Weightlifting
Snatch High Pull + Snatch
Work up to Heavy (1+1)
 
Clean + Jerk
Work up to Heavy (1+2)
 
Front Squat
3-3-3-1
CrossFit
For load:
Weighted Push-up 8-5-5-3-3-3
(make consistent increases)
 
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Sings 53/35
12 Pull-ups
__________________
 
Competitor 1
Front SquatJerk
Work to a heavy set of 3
100% of heavy set: 10 reps for time
 
For time:
25 Toes to Bar
50 Burpees to a 6″ reach
25 Toes to Bar
 
AMRAP 12:00
8 CTB Pull-ups
16 Wall Ball Shots 20/14
24 Double Unders
__________________
 
Competitor 2
Front SquatJerk
Work to a heavy set of 3
100% of heavy set: 10 reps for time
 
For time
25 GHD Sit-ups
50 Wall Ball Shots 20/14
25 GHD Sit-ups
 
AMRAP 12:00
6 Snatches (full) 135/95
24 Double Unders
6 Bar Muscle-ups
 
For calories:
5:00 Assault Bike
5:00 Rest
5:00 Assault Bike
__________________
 
Weightlifting

Rest

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“They know enough who know how to learn.”
~Henry Adams
CrossFit
Rest
_________________
 
Competitor 1&2
Rest
_________________
 
Sprints
6:00p Sleds at EVCF
_________________
 
Weightlifting
Power Jerk + Split Jerk
Work up to Heavy 1+2
-then-
4(1+1) at same weight
 
Cluster (Clean into Thruster)
Work up to Heavy 2
 
Pause Squats
50% 8×2
(Focus on speed)
 
5 rounds for total time:
L-Hang
(Use a med ball if you want to add weight)
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“Associate with men of good quality if you esteem your own reputation; for it is better to be alone than in bad company.”
~George Washington