CrossFit
For time:
3-5-7-9-7-5-3
Pull-ups
Handstand Push-ups
Toes to Bar
(alternate rounds with a partner)

For time:
100m Row
300m Row
500m Row
700m Row
500m Row
300m Row
100m Row
(alternate with a partner)
___________________________

CrossFit Competitor
Halting Snatch
70% 2×2
75% 1×1
80% 3×1

Push Press + Halting Jerk + Jerk
70% 1+1+1
75% 1+1+1
80% 1+1+1
85% 1+1+1, 1+1+1
90% 1+1+1
95% 1+1+1
Based on Push Press 1RM

1.5 Front Squat
3×3 -choose weight-

Barbell Sit-up
5×5 -choose weight-
___________________________

Weightlifting
Rest

Stacie

CrossFit
Rest
___________________________

CrossFit Competitor
Rest
___________________________

Weightlifting
Front Squat + Jerk
80% 1+2, 1+2, 1+2, 1+2

Drop Snatch
80% 3×3

Clean Pull
100% 4×3

Box Jump
4×4 -choose height-

GHD Sit-ups
3×10

Arizona

CrossFit
For load:
Power Clean + Push Press
5+5, 4+4, 3+3, 2+2
(rest as needed)

AMRAP 1:00
Rope Climbs

For time:
21-15-9

Wall Ball Shots 20/14
Box Jumps 24/20
Push-ups
_____________________

CrossFit Competitor
Power Snatch + Hang Snatch
70% 1+1
75% 1+1
80% 1+1, 1+1, 1+1
85% 1+1
Based on Power Snatch 1RM

3 Position Clean Pull
80% 1×3
90% 1×3
100% 3×2

“Isabel”
For time:
30 Power Snatches 135/95
_____________________

Weightlifting
Snatch
75% 2×3
80% 3×2

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

Snatch Pull
90% 2×3
100% 3×3

Behind the Neck Press (med grip)
3×8

Barbell Sit-up
3×5

264338_224571811004301_535245405_n

 

 

 

 

 

 

 

 

 

 

 

 

“Response to stimulus is systemic rather than mechanical.”
~Greg Glassman

CrossFit
AMRAP 1:00
Double unders

For load:
Bench Press
5-5-5-5-5
(rest as needed)

AMRAP 1:00
Double unders

For time:
1 Mile Run

AMRAP 1:00
Double unders
__________________________

CrossFit Competitor
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even min: Strict HSPU
(start every 1:00 with 20 DU)
(choose reps prior to start)

For time:
1000m Row
30 Pull-ups
50 Sit-ups
30 Ring Push-ups
1000m Row
30 Pull-ups
50 Sit-ups
30 Ring Push-ups
1000m Row
___________________________

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

Power Clean + Push Press
80% 2+2, 2+2, 2+2, 2+2
Based on Push Press 1RM

Back Squat
80% 2×4
85% 3×2

Hyper Extension
3×10 -choose weight-

Strict Toes to Bar
3×10 -choose weight-

Vicki4

CrossFit
3 rounds for time:
400m Run
15 Pull-ups
50 Squats
15 Bar Dips
___________________________

CrossFit Competitor
Power Clean + Hang Clean
70% 1+1
75% 1+1
80% 1+1
85% 1+1, 1+1, 1+1
90% 1+1
Based on Power Clean 1RM

Snatch Pull
90% 2×3
100% 3×2

For time:
400m Run
~then~
5 rounds:
5 Back Squats 225/155
10 Kettlebell Swings 70/53
~then~
400m Run
____________________________

Weightlifting
Snatch + Hang Snatch (below knee)
80% 1+2, 1+2, 1+2, 1+2

Clean + Front Squat + Jerk
80% 1+2+1, 1+2+1
85% 1+1+1, 1+1+1

Clean Deadlift
100% 4×3

Good Mornings
3×8 -choose weight-

Weighted Sit-ups
3×10 -choose weight-

10603756_10204703636260854_3232813943039236102_n

12:00p-2:00p Open Gym

CrossFit Competitor
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Strict Handstand Push-ups
(start every 1:00 with 20 Double unders)

For time in teams of 3:
800m Run
8 Rope Climbs
80 Pull-ups
8 Rope Climbs
800m Run
8 Rope Climbs
80 Pull-ups
8 Rope Climbs
800m Run

PNF Stretch
______________________

Weightlifting
Snatch
75% 2×3
80% 3×2

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

Front Squat
80% 4×3

Bench Press
4×5

Wide Grip Pull-up or Lat Pull-down
4×10

10487291_10203622791224678_220649200273927183_n

CrossFit
For load:
Power Clean + Push Press
3+3, 3+3
2+2, 2+2, 2+2

For time:
20 Handstand Push-ups
30 Wall Ball Shots 20/14
20 Toes to Bar
30 Box Jumps 24/20
20 Ring Push-ups
30 Steps Walking Lunge (each leg)
20 Burpees
_______________________

CrossFit Competitor
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1

Clean + Jerk
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1, 1+1, 1+1

1.5 Front Squat
3×3 -choose weight-

Barbell Sit-up
9-7-7-5
_______________________

Weightlifting
Rest

10406555_10202150667196161_6493654316321350743_n

CrossFit
Rest
_______________________

CrossFit Competitor
Rest
_______________________

Weightlifting
Front Squat + Push Press
75% 3+3, 3+3, 3+3, 3+3
Based on Push Press 1RM

Drop Snatch
75% 2×3
80% 3×2
Based on Snatch 1RM

Clean Pull
100% 4×3

Box Jump
4×4 -choose height-

GHD Sit-up
3×10

10628584_521495051311974_8140970716125016501_n

” We make a living by what we get, but we make a life by what we give.”
~
Winston Churchill

 

CrossFit
AMRAP 1:00
Rope Climbs

5 rounds for total reps:
Strict Pull-ups
(rest 1:00)

3 rounds for calories + reps:
1:00 Russian Kettlebell Swing 53/35
1:00 Double unders
1:00 Row for Calories
1:00 Rest
____________________________

CrossFit Competitor
Snatch High Pull + Power Snatch + Snatch High Pull
70% 1+1+1
75% 1+1+1, 1+1+1
80% 1+1+1, 1+1+1, 1+1+1
Based on Power Snatch 1RM

Clean Pull
90% 2×3
100% 3×2

“Grace”
For time:
30 Clean & Jerk 135/95

For time:
25 GHD Sit-ups
25 Toes to Bar
25 Weighted Sit-ups 53/35
__________________________

Weightlifting
Snatch
75% 2×3
80% 3×2

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

Snatch Pull (no toes)
90% 2×4
100% 3×3

Behind the Neck Press (med grip)
3×8 -choose weight-

Barbell Sit-up
3×5 -choose weight-

1889008_10152253123212427_268811495_o

“Each man delights in the work that suits him best.”
~Homer, The Odyssey