Gym Holiday Hours
10:00-12:00 Open Gym

CrossFit Competitor
For load:
Every 1:00 for 10:00
2 Hang Snatch
(add 10lbs/5lbs each set)

For time:
1-3-1-5-1-3-1
Strict Handstand Push-ups
(alternate rounds with a partner)

For time:
30 10′ Wall Ball Shots 20/14
5 Ring Muscle-ups
50 Double unders
5 Ring Muscle-ups
50 Double unders
5 Ring Muscle-ups
30 10′ Wall Ball Shots

For time:
30 Weighted Sit-ups 70/53
30 Toes to Bar
________________________

Weightlifting
Front squat
80% 5×3

Muscle Snatch
80% 4×3

Drop Snatch
75% 2×3
80% 3×2

Snatch Grip Press
4×4 -choose weight-

Bent Row
4×5 -choose weight-

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 “Always make a total effort, even when the odds are against you.
~Arnold Palmer

Thanksgiving Day!
(Gym Closed)

CrossFit
3 rounds for time:
1 Rope Climb
500m Row
1 Rope Climb
400m Run
1 Rope Climb
(rest 2:00)
_______________________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Slow Pull Clean (:05 to knees)
(add 10lbs/5lbs each set)

Halting Jerk + Jerk
70% 2+2
75% 1+2
80% 1+1, 1+1, 1+1
Based on Jerk 1RM

Back Squat
75% 1.1.1 (rest :10 between reps)
(full recovery)
80% 1.1.1 (rest :10 between reps)
(full recovery)
85% 1.1.1 (rest :10 between reps)
(full recovery)
90% 1.1.1 (rest :10 between reps)
(rack the bar during the :10 rest)
________________________

Weightlifting
Snatch
75% 2×3
80% 4×2

Clean Pull + Clean
75% 1+2, 1+2, 1+2, 1+2

Jerk
75% 4×3

Press
4×5 -choose weight-

GHD Sit-ups
4×10 -choose weight-

10808188_10104357722570931_714040991_n“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.
~Thomas Paine

 

 

CrossFit
2 rounds for time:
10 Handstand Push-ups
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Steps Walking Lunge
60 Double unders
_____________________

CrossFit Competitors
For time:
7 Rope Climbs

“Lactic Ladders”
5 rounds for total Calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest

For time:
7 Rope Climbs
________________________

Weightlifting
Hang Power Snatch (above knee)
75% 4×3

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

Back Squat
80% 4×4

Bent Lateral Raise
4×10 -choose weight-

Strict Toes to Bar
4×10

10570328_10204421655195778_9002192004280305869_n

“Happiness lies in the joy of achievement and the thrill of creative effort.”
~Franklin D. Roosevelt

CrossFit
For time in teams of 3:
400m Burden Run (45lbs Bar:  2 people touching bar at all times)
20 Shoulder to Overhead 135/95
40 Over the Box Jumps 20″
20 Power Clean 135/95
400m Burden Run
20 Clean & Jerks 135/95
40 Over the Bar Burpees
20 Front Squats 135/95
400m Burden Run
(one person works at a time)
___________________________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Halting Snatch
(add 10lbs/5lbs each set)

Power Clean + Push Press
75% 2+2
80% 1+1
85% 1+1
90% 1+1, 1+1, 1+1

For time:
30-30-30-30-30
Double unders (unbroken)

AMRAP 7:00
5 Box Jump 30/24
3 Bar Muscle-up
5 Front Squat 185/125
____________________________

Weightlifting
Snatch Pull + Snatch
75% 1+2, 1+2
80% 1+1, 1+1, 1+1, 1+1

Power Clean + Push Press
75% 2+2, 2+2
80% 1+2, 1+2, 1+2
Based on Push Press 1RM

Snatch Pull (slow controlled)
90% 5×3

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

Weighted Sit-ups
4×10 -choose weight

1384138_1500031156933517_6987848933287181333_n

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.

 

12:00p-2:00p Open Gym

The Gym is closed for the USAPL Arizona Fall Classic.

7:00a Competitor Training (Meet at EVCF)
7:00a Sprints at Corona del Sol High School Track

Meet Schedule:
7:30a- 8:00a – Check-in/Equipment Check/Rack Height check
8:00a- 9:30a –Weigh-ins (Women first)
9:30a- 9:45a –Rules Briefing
10:00a- TBD –Lifting(flights TBD)

Weightlifting
Snatch
75% 2×3
80% 4×2

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

Front Squat
80% 2×4
85% 3×3

Bench Press
4×5 -choose weight-

Wide Grip Pull-ups
4 sets for total reps

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CrossFit
For load:
Bench Press 3-3-2-2-2
(rest as needed)

5 rounds for time:
10 Wall Ball Shots 20/14
15 Kettlebell Swings 53/35
10 Burpees to a plate
_________________________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Snatch + 1 OHS
(add 10lbs/5lbs each set)

AMRAP 5:00
2 Ring Muscle-ups
2 Deadlifts 315/205

~Rest 1:00~

AMRAP 5:00
2 Strict Handstand Push-ups
2 DBall Over the shoulder

~Rest 1:00~

For time:
30 Kettlebell Snatch 70/53 (alt arms)
_________________________

Weightlifting
Snatch
75% 2×3
80% 4×2

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

Front Squat
80% 2×4
85% 3×3

Bench Press
4×5 -choose weight-

Wide Grip Pull-ups
4 sets for total reps

1397562_10202978604726991_2641783630151792098_o

CrossFit
Rest
________________________

CrossFit Competitor
Rest
________________________

Weightlifting
Back Squat
85% 5×3

Muscle Snatch
80% 4×3

Clean Pull
100% 5×3

Snatch Grip Press
4×4 -choose weight-

Bent Row
4×10 -choose weight-

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CrossFit
For load:
Clean 3-2-2-1-1-1
(rest as needed)

8 rounds for time: (teams of 4)
40yrds Prowler Push 180/135
___________________________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Clean + 1 Front Squat
(add 10lbs/5lbs each set)

Back Squat
75% 1.1.1.1.1 (rest :10 between reps)
(full recovery)
80% 1.1.1.1.1 (rest :10 between reps)
(full recovery)
85% 1.1.1.1.1 (rest :10 between reps)
(rack the weight during :10 rest)

5 Attempts for max distance:
Standing Triple Jump

5 rounds for time:
10 Burpees to a plate
15 10′ Wall Ball Shot 20/14
10 Toes to Bar
____________________________

Weightlifting
Hang Snatch (below knee)
70% 2×4
75% 3×3

Hang Clean (above knee)
80% 4×2

Jerk
75% 4×3

Press
4×5 -choose weight-

GHD Sit-ups
4×10 -choose weight-

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