CrossFit
For load:
Front Squat 5-5-5-5-5
(add 10lbs/5lbs)

10 rounds for time:
1 DBall Over the Shoulder 150/80
2 Wall Walks
3 Strict Pull-up
4 Burpee Broad Jumps 6’/4′
_______________

CrossFit Competitor
Back Squat
75% 2×3
85% 3×2

“Odd Lactic Ladders”
7 rounds for total calories:
:10 Row
:50 Rest
:30 Row
:30 Rest
:50 Row
:10 Rest

PNF Stretch
________________

Weightlifting
Block Clean (below knee)
75% 2×3
80% 3×2

Clean Pull (max shrugs after final rep)
100% 4×4

Front Squat
80% 4×4

Drop Snatch
4×3 -choose weight-

AMRAP (1:30)
Abmat situps

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CrossFit
For load:
Hang Power Clean 5-5-5-5-5
(add 10lbs/5lbs)

3 rounds for total time:
7:00 to complete
500m Row
10 Handstand Push-ups
20 Kelltlebell Swings 53/35
10 Toes to Bar
(rest with remaining time)
_______________

CrossFit Competitor
0:00-7:00
21-15-9
Calories on the Assault Bike
Pull-ups

7:00-14:00
15-12-9
Wall Ball Shot 30/20
Toes to Bar

14:00-21:00
12-9-6
Strict HSPU
Over the Box Jumps 24/20

21:00-28:00
9-6-3
Muscle-up
Thruster 135/95
________________

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

Power Clean
75% 2×3
80% 3×2

Snatch Deadlift (slow)
90% 4×3

Snatch Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

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CrossFit
For load:
Bench Press 8-8-8-8-8
(add 10lbs/5lbs)

“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
______________

CrossFit Competitor
3 attempts to establish:
5RM Power Snatch
(Start every 3:00)

For time:
30 GHD Sit-ups
30 Pistols (alt legs)
30 Toes to Bar

2 rounds for time:
500m Row
50 Double unders
400m Run
40 Double unders
(Rest 2:00)
_______________

Weightlifting
Block Snatch (below knee)
75% 2×3
80% 3×2

Snatch Pull (max shrugs after final rep)
100% 4×4

Pause Squat
70% 5×3

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

Strict T2B
4×10

549314_10205770079185535_1274220084357446458_n

CrossFit Competitor (7:00a-9:00a)
In Teams of 3
6:00 to establish max load:
1 Clean + 1 Front Squat +1 Jerk
~then~
For max distance:
Hand Walk (one attempt)

With a Partner
8:00 AMRAP
50 Chest to Bar Pull-ups
30 Ring Muscle-ups
10 Legless Rope Climbs
(divide work anyhow)
~then~
For time:
300′ Hand Walk
(alternating with partner)

For time:
21-15-9
Deadlift 275/185
Box Jump 30/24
Handstand Push-up
______________

Weightlifting
Snatch
75% 4×2
80% 2×2

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

Back Squat
75% 4×4

Bench Press
5×5 -choose weight-

AC2

CrossFit
For load:
Deadlift 3-2-2-1-1-1
(add 20lbs/10lbs)

For time:
50 Double unders
30 Wall Ball Shots
20 GHD Sit-ups
30 Box Jumps
20 Toes to Bar
30 Burpees
20 Pass Throughs
30 Steps Walking Lunge (each leg)
50 Double unders
______________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Snatch + 1 OHS (from blocks below knee)
(add 10lbs/5lbs each set)

“Odd Upside Down Lactic Ladders”
10 rounds for total Calories:
:50 Row
:10 Rest
:30 Row
:30 Rest
:10 Row
:50 Rest

PNF Stretch
_______________

Weightlifting
Rest

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CrossFit
Rest
____________

CrossFit Competitor
Rest
____________

Weightlifting
Push Press + Power Jerk + Split Jerk
80% 1+1+1, 1+1+1, 1+1+1, 1+1+1, 1+1+1

Speed Squats
70% 6×2

Good Morning
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

GHD Situps
4×10 -choose weight-
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#B4B5YEARS

CrossFit
For load:
Back Squat 3-2-2-1-1-1
(add 20lbs/10lbs)

5 rounds for time:
7 Thrusters 75/55
7 Kettlebell Swings 53/35
7 Burpees
______________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Clean from blocks (below knee)
(add 10lbs/5lbs each set)

AMRAP 3:00
2 Pistols (each leg)
3 Burpee Box Jumps 24/20
(alternate rounds with a partner)

4 rounds for time:
300m Row
12 Toes to Bar
6 Front Squats 205/135
12 Russian Kettlebell Swing 70/53
________________

Weightlifting
Block Clean (below knee)
75% 3×3
80% 2×2

Clean Pull (max shrugs after final rep)
100% 4×3

Front Squat
75% 4×4

Drop Snatch
4×3 -choose weight-

AMRAP (1:30)
Abmat situps

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CrossFit
For load:
Power Clean 3-2-2-1-1-1
(add 10lbs/5lbs)

6 rounds for time:
400m Run
(relay with a partner)
_____________

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

AMRAP 7:00
5 Strict Handstand Push-ups
1 Legless Rope Climb
5 Power Cleans 185/125

For total reps:
Every 1:00 for 10:00
Odd min: 3 Strict HSPU + HSPU
Even min: 3 Ring Muscle-ups + Ring Dips
(start every min. with 20 double unders)

4 rounds for total calories:
:30 Assault Bike
1:00 Rest
______________

Weightlifting
Power Snatch
75% 4×3

Power Clean
75% 4×3

Snatch Deadlift (slow)
90% 4×3

Snatch Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

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“In every battle there comes a time when both sides consider themselves beaten, then he who continues the attack wins.”
~
Ulysses S. Grant

CrossFit
For load:
Press 3-2-2-1-1-1
(add 10lbs/5lbs)

With a partner for time:
150 Pull-ups
150 Push-ups
150 Sit-ups
150 Air Squats
(one person works at a time)
_____________

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

3 attempts to establish:
5RM Full Snatch (t&g)
(start a set every 3:00)

For time:
1-2-3-2-1
Rope Climbs
(alternate with a partner)

2 rounds for time:
50 Calorie Row
40 Box Jumps 24/20
30 Wall Ball Shots 20/14
______________

Weightlifting
Block Snatch (below knee)
75% 3×3
80% 2×2

Snatch Pull (max shrugs after final rep)
100% 4×3

Pause Squat
65% 2×3
70% 3×3

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

Strict T2B
4×10

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USA Powerlifting Arizona State Championships

MEET INFO:
http://www.usapowerlifting.com/…/usapl-arizona-state-champ…/