CrossFit
Skill
Turkish Get-up

Deadlift
Build to a heavy set of 5
100% of heavy set 4.3.2.1
*follow each set with a :15 handstand hold

For time:
30 Over the Box Jumps 20″ (may use hands)
50 Ball Slams 20/14
70 Russian Kettlebell Swings 70/44
____________________

Competitor 1
Power Snatch + Drop Snatch
Build to a heavy set of 1+1
100% of heavy set: Snatch 5×1

Front Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2

1.5 Press
3×3 -choose weight-
(strict, controlled movement. no bounce)

AMRAP 3:00
1-2-3-4-5-6-7-8-9….
Bar Muscle-up
(alternate sets with a partner)

10 rounds for time:
10 Ring Rows
10 Push-ups
100m Run
(wear a vest 20/14)
_______________________

Competitor 2
Power Snatch + Drop Snatch
Build to a heavy set of 1+1
100% of heavy set: Snatch 5×1

Back Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2

AMRAP 3:00
1-2-3-4-5-6-7-8-9….
Bar Muscle-up
(alternate sets with a partner)

For total reps:
Every 1:00 for 10:00
Odd min: Tempo Ring Pull-up 3131
Even min: Tempo Ring Dip 3131
(choose reps prior to start. unbroken)

For time:
30 Calories on the Assault Bike
45′ DBall Carry 150/100
15 DBall Over the Shoulder
45′ DBall Carry
20 Calories on the Assault Bike
45′ DBall Carry
10 DBall Over the Shoulder
45′ DBall Carry
10 Calories on the Assault Bike
45′ DBall Carry
5 DBall Over the Shoulder
45′ DBall Carry
_________________________

Weightlifting
Rest

18835642_10211981535108051_8098261572542179124_n

“There is something about building up a comradeship – that I still believe is the greatest of all feats – and sharing in the dangers with your company of peers. It’s the intense effort, the giving of everything you’ve got. It’s really a very pleasant sensation.”
~Edmund Hillary

CrossFit
Rest
_____________
 
Competitor 1&2
Rest
_____________
 
Sleds
7:00p at EVCF
_____________

Weightlifting
Hang Snatch (BK) + Drop Snatch
70% 5 (1+1)
 
Jerk
70% 5×2
 
RDL
3×5 -choose weight-
 
Barbell Lunges
3×6 -choose weight-
20140076_1650159118351288_4566096145135592241_n
“I’m not as interested in what you make as I am in what you’re passionate about. What business are you really in?”
~Howard Schultz
CrossFit
Skill
Rope Climb
 
Weighted Pull-up
Build to a heavy set of 5
100% of heavy set 4.3.2.1
*follow each set with a :15 hold in bottom of dip
 
With a partner for time:
500m Row
400m Row
300m Row
200m Row
100m Row
(rest while your partner works)
________________
 
Competitor 1
Clean + Hang Clean (AK) + Front Squat
Build to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)
 
Clean Pull
4×2 -chooses weight-
 
For time:
30 Calories on the Assault Bike
45′ DBall Carry 150/80
15 DBall Over the Shoulder
45′ DBall Carry
20 Calories on the Assault Bike
45′ DBall Carry
10 DBall Over the Shoulder
45′ DBall Carry
10 Calories on the Assault Bike
45′ DBall Carry
5 DBall Over the Shoulder
45′ DBall Carry
__________________
 
Competitor 2
Clean + Hang Clean (AK) + Front Squat
Build to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)
 
Clean Pull
4×2 -chooses weight-
 
2 rounds for time:
50′ Axle Walking Lunge (front rack) 110/90
50′ Hand Walk
50′ Plate Push 45lbs
25 Axle Power Clean 110/90
50′ Plate Push
50″ Hand Walk
25 GHD Sit-ups
 
3 rounds for total calories:
5:00 Row for calories
5:00 Rest
___________________
 
Weightlifting
Back Squat
Test 5rm
 
Power Clean + Jerk
80% 3(1+1)
 
3-Position Clean Pull
3×3 -choose weight-
11070351_10205446217609198_2121545068362421060_n
“The Edge… there is no honest way to explain it because the only people who really know where it is are the ones who have gone over.”
~Hunter S. Thompson

CrossFit
Thruster
Build to a heavy set of 5
100% of heavy set 4.3.2.1
*follow each set with 1 wall walk
 
2 rounds with a partner for time:
100m Single-Arm Overhead Carry 53/35
100 Double unders
100 Air Squats
100 Double unders
100m DBall Carry 150/80 (in front of body)
(one person works at a time)
___________________
 
Competitor 1
For load:
Power Clean & Jerk (T&G) 9-7-5
(each set unbroken)
 
3 rounds for load:
1 Weighted Dip
(rest 1:00)
1 Weighted Pull-up
(rest 1:00)
6 Weighted Dip
(rest 1:00)
6 Weighted Pull-ups
(rest 1:00)
(start at approx. 90% for sets of 1 and 80% for sets of 6. Increase by 2.5% each round)
 
For time:
1:00 L-Sit Hold
10 Rope Climbs
1000m Run
10 Rope Climbs
1:00 L-Sit Hold
 
No measure:
100 Band Pulls
100 Band Triceps Extensions
__________________
Competitor 2

For load:
Power Clean & Jerk (T&G) 7-5-3
(each set unbroken)
 
3 rounds for load:
1 Close Grip Bench Press
(rest 1:00)
1 Weighted Pull-up
(rest 1:00)
6 Close Grip Bench
(rest 1:00)
6 Weighted Pull-ups
(rest 1:00)
(start at approx. 90% for sets of 1 and 80% for sets of 6. Increase by 2.5% each round)
 
Drop Set (5 sets)
Seated Row
Start at a weight that you can do for 6 reps.
Do as many reps as you can and then decrease weight four times.
(no rest between sets)
 
For time:
1:00 L-Sit Hold
10 Rope Climbs
1000m Run
10 Rope Climbs
1:00 L-Sit Hold
(wear a vest 20/14)
 
No measure:
100 Band Pulls
100 Band Triceps Extensions

____________________

Weightlifting
Power Snatch + Snatch
80% 4(1+1)
 
Power Clean + Push Press
80% 4(1+1)
 
Strict Press
3×5 -choose weight-
(Stay light)
 
Strict Pull-ups
3x AMRAP
 
Bulgarian Split Squats
3×10 -choose weight-
16938662_10210771364572904_827636619286546522_n
“We shall never know all the good that a simple smile can do.”
~Mother Teresa

CrossFit
Bench Press
Build to a heavy set of 5
100% of heavy set: 4,3,2,1
*follow each set with 1 rope climb

For time:
35 Weighted Sit-up 25lbs
35 Toes to Bar

10 rounds for time:
10 Kettlebell High Pulls 70/53
10 Push-ups
_______________________

Competitor 1
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1 -choose weight-

Block Snatch Pull + Block Snatch
Build to a heavy set of 2+2
85% of heavy set: 3(2+1)

AMRAP 3:00
9 DBall over the shoulder 150/80
12 Dumbbell Thrusters 50/35
15 GHD Sit-ups
Max Calories on the Assault Bike

(rest 3:00)

AMRAP 5:00
9 DBall over the shoulder
12 Dumbbell Thrusters
15 GHD Sit-ups
Max Calories on the Assault Bike

(rest 3:00)

AMRAP 7:00
9 DBall over the shoulder
12 Dumbbell Thrusters
15 GHD Sit-ups
Max Calories on the Assault Bike
_________________________

Competitor 2
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1 -choose weight-

Block Snatch Pull + Block Snatch
Build to a heavy set of 2+2
85% of heavy set: 3(2+1)

Snatch Pull
3×3 -choose weight-

For time:
21 Front Squats 135/95
500m Row

(rest 3:00)

15 Front Squats 155/105
500m Row

(rest 3:00)

9 Front Squats 185/125
500m Row

(rest 3:00)

6 Front Squats 205/135
500m Row

(rest 3:00)

3 Front Squats 225/155
500m Row
_________________________

Weightlifting
Front Squat
Test 5rm

Power Snatch
75% 4×2

3-Position Snatch Pull
3×3 -choose weight-

19959113_10212466783118948_5400237959479935823_n

“Give people enough guidance to make the decisions you want them to make. Don’t tell them what to do, but encourage them to do what is best.”
~Jimmy Johnson

7:00a CrossFit & Open Gym
7:00a Competitors Meet at EVCF

MA Strength Chinese Weightlifting Clinic
Saturday 9:00a-5:00p (Gym Closed)
Sunday 9:00a-3:00p (Gym Closed)

CWL_Chandler_Graphic_R3

CrossFit
For load:
Weighted Pull-ups 5-3-2-3-5
(leave 1 rep in the tank every set)

For time:
150 Double unders

3 rounds for time:
20 Ring Push-ups
:30 L-Sit Hold
50 Air Squats
________________

Competitor 1
Strict Press
Build to a heavy set of 1

For load:
Every 1:00 for 10:00
3 Power Snatches
(add 10lbs/5lbs each set)

Front Squat
3 waves
75% 1×2
80% 1×2
85% 1×2
*follow each set with a 20′ hand walk

For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Toes to Bar

3 rounds for time:
20 Dumbbell Power Cleans 50/35
30 Wall Ball Shots 20/14
50 Double unders
________________

Competitor 2
Back Squat
Build to a heavy set of 1

For load:
Every 1:00 for 10:00
3 Power Snatches
(add 10lbs/5lbs each set)

Weighted Bar Dips
Build to a heavy set of 5
100% of heavy set: 4.3.2.1
*follow each set with 1 legless rope climb

3 rounds for total reps:
8 Barbell Pullovers (same weight as last week)
Kipping Pull-ups (not butterfly)
(rest 1:00 between rounds)

For time:
75 Double Unders
25 Toes to Bar
50′ Hand Walk
25 Wall Ball Shots 30/20
50′ Hand Walk
25 Dumbbell Power Cleans 70/50
50′ Hand Walk
25 Wall Ball Shots
50′ Hand Walk
25 Toes to Bar
75 Double Unders
________________

Weightlifting
Rest

19905072_10155023575538992_5323702197060040260_n

CrossFit
Rest
___________
 
Competitor 1&2
Rest
___________
 
Sleds
7:00p at EVCF
___________
 
Weightlifting
Hang Snatch (BK) + Drop Snatch
70% 4×2
 
Jerk
4×2 -choose weight-
(based on 1rm push press)
 
RDL
3×5 -choose weight-
 
Incline DB Bench
4×5 -choose weight-
 
Barbell Lunges
3×6 -choose weight-
17498682_10154997833450281_1666078872663800726_n
“The best preparation for tomorrow is to do today’s work superbly well.”
~William Osler

CrossFit
For load:
Front Squat 7-5-3-5-7
(leave 1 rep in the tank every set)
 
For time:
49 Calorie Row
35 Toes to Bar
21 DBall Over the shoulder 150/80
________________
 
Competitor 1
Block Clean Pull +  Block Clean (BK)
Build to a heavy set of: 2+1
85% of heavy set: 3(1+1)
 
Clean Pull
2×3 -choose weight-
2×2 -choose weight-
 
For time:
21 Thrusters 95/65
500m Row
 
(rest 3:00)
 
15 Thrusters 115/85
500m Row
 
(rest 3:00)
 
9 Thrusters 135/95
500m Row
________________
 
Competitor 2
Block Clean Pull +  Block Clean (BK)
Build to a heavy set of: 2+1
85% of heavy set: 3(1+1)
 
Clean Pull
2×3 -choose weight-
2×2 -choose weight-
 
AMRAP 3:00
9 DBall over the shoulder 150/80
15 Dumbbell Thrusters 50/35
21 GHD Sit-ups
Max Calories on the rower
 
(rest 3:00)
 
AMRAP 5:00
9 DBall over the shoulder
15 Dumbbell Thrusters
21 GHD Sit-ups
Max Calories on the rower
 
(rest 3:00)
 
AMRAP 7:00
9 DBall over the shoulder
15 Dumbbell Thrusters
21 GHD Sit-ups
Max Calories on the rower
________________
 
Weightlifting
Pause Clean + Clean + Jerk
80% 3(1+1+1)
 
3-Position Clean Pull
3×3 -choose weight-
 
Back Squat
4×5 -choose weight-
 
3 Rounds
10 Barbell Curls
10 DB French Press
10 Strict T2B
18620065_10211903864446333_6615197407758102510_n
“Our virtues and our failings are inseparable, like force and matter. When they separate, man is no more.”
~Nikola Tesla
 
CrossFit
For load:
Bench Press 9-6-3-6-9
(leave 1 rep in the tank every set)
 
With a partner for time:
50 Calories on The Assault Bike
200m Farmers Walk 70/53
50 Pull-ups
100 Push-ups
50 Ball Slams 20/14
400m Burden Run with Log
50 Ball Slams
100 Push-ups
50 Pull-ups
200m Farmers Walk
50 Calories on The Assault Bike
________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Split Power Cleans (blocks) + 1 Split Jerk
(add 10lbs/5lbs each set)
 
Bench Press
Build to a heavy set of: 1
85% of heavy set: 3×1
 
For load:
Every 1:00 for 10:00
Odd min: 5 Weighted Dip
Even min: 5 Weighted Pull-up
(make consistent increases. do not push to failure)
 
AMRAP 10:00
:20 Wall Sit
:20 Handstand Hold
:20 L-Sit Hold
:20 Chin Over The Bar Hold
 
No measure:
100 Band Pulls
100 Band Triceps Extensions
__________________
 
Competitor 2
For load:
Power Clean & Jerk (T&G) 9-7-5
(each set unbroken. rest as needed between sets)
 
For load:
Every 1:00 for 10:00
Odd min: 3 Close Grip Bench Press
Even min: 2 Weighted Pull-up
(make consistent increases. do not push to failure)
 
No measure:
15-12-9-6
Single-Arm Dumbbell Press
Seated Cable Row
Plate Raise
(rest 1:00 between rounds)
 
AMRAP 20:00
:20 Wall Sit
10 Calories on the Assault Bike
:20 Handstand Hold
10 Calories on the Assault Bike
:20 L-Sit Hold
10 Calories on the Assault Bike
:20 Chin Over The Bar Hold
10 Calories on the Assault Bike
 
No measure:
100 Band Pulls
100 Band Triceps Extensions
__________________
 
Weightlifting
Power Snatch
5×2 -choose weight-
 
Power Clean + Push Press
5(2+2) -choose weight-
 
Strict Press
3×5 -choose weight-
 
Strict Pull-ups
3x AMRAP
 
Bulgarian Split Squats
3×10 -choose weight-
18620550_10211572568242495_971528690354141425_o
“The secret of getting ahead is getting started.”
~Mark Twain