East Valley CrossFit

CrossFit
For load:
Weighted Push-up 5-5-3-3-3
(add 10lbs/5lbs each set)

With a partner for time:
30 DBall Over the Shoulder 150/80
60 Pull-ups
90 Russian Kettbell Swings 70/44
120 Ball Slams 20/14
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)

With a partner for time:
50 Chest to Bar Pull-ups
40 Alternating Box Jumps 24″
30 Dumbbell Squat Cleans 55/35
20 Synchronized plate OHS 45/35

5 rounds for time:
1 Legless Rope Climb
2 Kettlebell Snatches (each arm) 70/53
3 Ring Muscle-ups
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Weightlifting
Power Snatch
85% 3×2
90% 2×1

Power Clean + Push Press
85% 2+1, 2+1, 1+1
90% 1+1, 1+1

Front Squat
85% 4×2

Back Extensions
4×10 -unweighted-

GHD Sit-ups
4×10 -unweighted-

CrossFit
“Fight Gone Bad”
3 rounds for reps + calories:
1:00 Wall-ball 20/14
1:00 Sumo deadlift high-pull 75/55
1:00 Box Jump 20″
1:00 Push-press 75/55
1:00 Row
1:00 Rest
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Power Clean + Push Press
(add 10lbs/5lbs each set)

For time:
800m Run
~then~
2:00 to establish:
2RM Shoulder to Overhead

For time:
15 Back Squats 155/110
30′ Hand Walk
30 Toes to Bar
30′ Hand Walk
15 Back Squats 155/110
30′ Hand Walk
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Weightlifting
Snatch
80% 1×1
85% 1×1
90% 1×1
80% 1×1
85% 1×1
90% 1×1

Clean Pull
105% 2×2
110% 2×2

Back Squat
85% 4×2

Press
4×8 -choose weight-

Abmat Situps
3×20 (1:00 rest periods)

CrossFit Competitor
Team Workout
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Weightlifting
Snatch
80% 1×2
85% 2×1
90% 3×1

Clean + Jerk
80% 2+1, 1+1
85% 1+1, 1+1
90% 1+1, 1+1

Back Squat
85% 3×3

Snatch Grip Push Press
4×5 -choose weight-

Barbell Sit-ups
4×5 -choose weight-

CrossFit
For load:
Deadlift 3-3-2-2-2
(add 20lbs/10lbs each set)

3 rounds for time:
500m Run
400m Row
50 Double unders
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CrossFit Competitor
3 rounds for time:
1 Legless Rope Climb
2 Rope Climb
5 Pistols (each leg)
(alternate rounds with a partner)

AMRAP 3:00
3 Toes to Bar
(alternate with a partner every set)

“Nasty Girls”
3 rounds for time:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans 135/95
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Weightlifting
Rest

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Muscle Snatch + Snatch
75% 1+2, 1+2, 1+2, 1+2

Clean High Pull + Hang Clean
75% 1+2, 1+2
80% 1+1, 1+1

Pause Squat
75% 2×2
80% 2×2
85% 2×1

Russian Curls
4×3

AMRAP 1:00
Weighted Situps 53/35

CrossFit
AMRAP 20:00
:30 Handstand Hold
:30 Squat Hold
:30 L-sit Hold
:30 Chin Over Bar Hold
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CrossFit Competitor
For load:
Ever 1:00 for 10:00
1 Overhead Squat
(add 10lbs/5lbs each set)

AMRAP 3:00
Strict Handstand Push-ups
(alternate every rep with a partner)

AMRAP 10:00
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
Snatch 210/120
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Weightlifting
Snatch
80% 2×3
85% 3×2

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

Snatch Pull
100% 2×3
105% 2×3

Press (Behind neck)
4×5 -choose weight-

Strict T2B
3×10

“Iron sharpens iron”

CrossFit
For load:
Weighted Push-up 5-5-5-5-5
(add 10lbs/5lbs each set)

3 rounds for time in teams of 3:
6 Rope Climbs
400m Run
12 DBall Over the Shoulder 150/80
48 Double unders
(one person work at a time)
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CrossFit Competitor
For load:
Ever 1:00 for 10:00
1 Power Clean + 1 Clean
(add 10lbs/5lbs each set)

For load:
Weighted Dips 5-5-5-5-5
(add 10lbs/5lbs)

3 rounds for time:
500m Row
400m Run
50 Double unders
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Weightlifting
Power Snatch
80% 2×3
85% 2×2

Power Clean + Push Press
80% 1+2, 2+1, 1+2
85% 2+1, 2+1

Front Squat
80% 2×3
85% 3×2

Back Extensions
4×10 -unweighted-

GHD Sit-ups
4×10 -unweighted-

CrossFit
For load:
Power Clean 3-3-2-2-2
(add 10lbs/5lbs each set)

For time:
1000m Row
50 Thrusters 45/35
30 Burpees to a plate
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CrossFit Competitor
For load:
Ever 1:00 for 10:00
1 Thruster (from rack)
(add 10lbs/5lbs each set)

AMRAP 3:00
15′ Rope Climb
(alternate every rep with a partner)

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
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Weightlifting
Snatch High Pull + Hang Snatch
75% 1+2, 1+2, 1+2
80% 1+2, 1+2

Clean Pull
100% 2×3
105% 2×2

Back Squat
80% 2×3
85% 3×2

Press
4×8 -choose weight-

Abmat Situps
3×20 (1:00 rest periods)

CrossFit Competitor
8:00a Team Training
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Weightlifting
Snatch
80% 2×2
85% 3×2

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

Back Squat
80% 4×3

Snatch Grip Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-
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Clinics
1:00-3:00p Iron Athlete Gymnastics Clinic
3:00-5:00p Foam Roller & Lacrosse Ball Clinic

CrossFit
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats
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CrossFit Competitor
For load:
Ever 1:00 for 10:00
1 Power Snatch
(add 10lbs/5lbsbs each set)

For time:
1-2-3-4-5-4-3-2-1
Ring Muscle-up
(alternating with a partner)

“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
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Weightlifting
Rest