CrossFit
For time:
25 Bench Press 185/125
50 Pull-ups
1 Mile Run
50 Pull-ups
25 Bench Press
________________
 
Competitor 1
Not timed:
4 Rope Climbs
400m Jog
3 Rope Climbs
400m Jog
2 Rope Climbs
400m Jog
 
“Holleyman”
30 rounds for time:
1 Power Clean 225/155
3 Handstand Push-ups
5 Wall Ball Shots 20/14
________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
(rest 3:00)
 
7:00 to establish:
3RM Hang Squat Snatch
(teams of 3)
 
Back Squat
75% 1×3
80% 1×3
85% 2×3
 
For time:
12 Ground to Overhead 135/95
30′ Hand Walk
12 Ring Muscle-ups
30′ Hand Walk
9 Ground to Overhead 185/125
30′ Hand Walk
9 Ring Muscle-ups
30′ Hand Walk
6 Ground to Overhead 205/135
30′ Hand Walk
6 Ring Muscle-ups
30′ Hand Walk
3 Ground to Overhead 225/155
30′ Hand Walk
3 Ring Muscle-ups
_________________
 
Weightlifting
Pause Power Snatch + Drop Snatch
4(2+3) -choose weight-
 
Pause Power Clean + Clean & Jerk
4(3+1) -choose weight-
 
BTN Press
10-10-10-10 -choose weight-
 
12-10-8
GHD Sit-ups
Weighted Dips
DB Lateral Raises
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“They always say time changes things, but you actually have to change them yourself.”
~Andy Warhol

CrossFit
For reps + calories:
Tabata – Assault Bike
(rest 1:00)
Tabata – Sit-up
(rest 1:00)
Tabata – Row
(rest 1:00)
Tabata – Air Squat
(rest 1:00)
Tabata – Row
(rest 1:00)
Tabata – Sit-up
(rest 1:00)
Tabata – Assault Bike
___________________
 
Competitor 1
Muscle Snatch
2×3 -choose weight-
3×2 -choose weight-
*follow each set with 3 Box Jumps 30/24
 
Back Squat
1 set of max reps (same weight as last week)
 
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
____________________
 
Competitor 2
AMRAP 9:00
15 Deadlifts 225/155
45′ Dumbbell Walking Lunge 50/35
15 Deficit Handstand Push-ups 6″/4″
 
(rest 3:00)
 
AMRAP 7:00
15 Overhead Squats 135/95
45′ Hand Walk
15 Toes to Bar
 
(rest 3:00)
 
5:00 to establish:
1 Rep Deadlift
 
(rest 3:00)
 
AMRAP 3:00
Calories on The Assault Bike
_____________________
 
Weightlifting
Block Snatch
75% 3×3
80% 3×2
 
Snatch Pull
4×4 -choose weight-
 
Front Squat
4×10 -choose weight-
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“The test of leadership is not to put greatness into humanity, but to elicit it, for the greatness is already there.”
~James Buchanan

7:00a Competitor 2
8:00a Kettlebell at Kiwanis Park
9:00a CrossFit/Comp 1 at Harter Park

Iron Athlete Open Weightlifting Meet
9:00a-10:00a Women Weigh-in
11:00a Women Lift
12:00p-1:00p Men Weigh-in
2:00p Men Lift

CrossFit
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
___________________

Competitor 1
Strict Press
2×10 (use the same weight as last week)
*follow each set with 20 Toes to Bar

For load:
1RM Weighted Bar Dip
(rest as needed between rounds)

For time:
21-15-9
Back Squat 185/125
Kettlebell Sing 53/35
__________________

Competitor 2
For time:
21 Power Snatch 95/65
3 Rope Climbs
15 Power Snatch
2 Rope Climbs
9 Power Snatch
1 Rope Climb

7:00 to establish:
1 Clean + 1 Thruster
(teams of 3)

For time:
30 Wall Ball Shots 20/14
30 CTB Pull-ups
30 Pistols
30 Single-Arm Dumbbell Snatches 70/50

2 rounds for time:
5 Clusters 135/95
4 Clusters 155/105
3 Clusters 175/115
2 Clusters 195/125
1 Clusters 205/135
__________________

Weightlifting
Snatch
Heavy Single

Clean & Jerk
Heavy Single

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“Love all, trust a few, do wrong to none.”
~William Shakespeare

CrossFit
Rest
_____________

Competitor 1&2
Rest
_____________

Sleds
6:00p at EVCF
_____________

Weightlifting
Power Jerk + Jerk
80% 3(1+1)

Power Clean + Push Press
80% 4(1+2)
 
RDL
3×5 -choose weight-
 
Bulgarian Split Squats
4×10 (each leg)
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“Courage is resistance to fear, mastery of fear, not absence of fear.”
~Mark Twain
CrossFit
For load:
Push Press 5-3-3-2-2-2
(make consistent increases)
 
With a partner for time:
400m Burden Run – Log
300 Double unders
200m Farmers Walk 70/53
100 Burpees
200m Farmers Walk
300 Double unders
400m Burden Run – Log
____________________
 
Competitor 1
Thruster (from rack)
4×3 (choose a weight that allows you to complete all sets)
*follow each set with 15 GHD Sit-ups
 
Deadlift
Work to a heavy set of 3 (t&g)
(get to the heavy set of 10 in as efficient manner as possible)
 
5 rounds for load: (altenate pushes with a partner)
60yrd Sled Push Shuttle
40yrd Sled Push Shuttle
20yrd Sled Push Shuttle
(rest 2:00 between rounds)
*if you have to walk, take a plate off next round
______________________
 
Competitor 2
4 rounds for reps:
:20 Handstand Hold
:10 Rest
:20 Handstand Push-ups
:10 Rest
:20 L-Hang Hold
:10 Rest
:20 Toes to Bar
:10 Rest
 
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(make consistent increases)
 
(rest 3:00)
 
7:00 to establish:
3RM Hang Squat Clean
(in teams of 3)
 
5 rounds for calories:
:30 Row
:30 Rest
 
(rest 2:00)
 
5 rounds for calories:
:30 Row
:30 Rest
__________________________
 
Weightlifting
Block Clean
80% 4×2
 
Clean Pull
4×3 -choose weight-
 
Back Squat
85% 4×2
 
4 Rounds
10 Neutral Grip Cable Rows
15 Barbell Curls
20 Abmat Sit-ups
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“There’s no such thing as a free lunch.”
~Milton Friedman
CrossFit
3 rounds for total reps:
0:00- 1:30 – 250m Row + Max Pull-ups
1:30-3:00 – Rest
3:00-4:30 – 250m Row + Max Bar Dips
4:30-6:00 – Rest
6:00-7:30 – 250m Row + Max Wall Ball Shots 20/14
7:30-9:00 – Rest
______________________
 
Competitor 1
Power Clean
5×2 (choose a weight that allows you to complete all sets)
*follow each set with 25′ handwalk
 
For load:
1RM Bench Press
1RM Weighted Pull-up
(rest as needed between rounds)
 
10 rounds for time:
1 Rope Climb
3 Bar Muscle-ups
9 Calories on the Assault Bike
_______________________
 
Competitor 2
For total reps:
Every 1:00 on the 1:00
Min 1-5: 1 Legless Rope Climb
Min 6-10: 2 Legless Rope Climbs
Min 11-15: 3 Legless Rope Climbs
(stop when unable to complete work in time)
 
For time:
15 Power Cleans 185/125
15 Ring Muscle-ups
75 Double unders
 
(rest 3:00)
 
75 Double unders
15 Ring Muscle-ups
15 Power Cleans 185/125
 
2 rounds for time: (with a partner)
60 Wall Ball Shots
30 Sync CTB Pull-ups
60′ Hand Walk both athletes
30 DBall Over the Shoulder 150/100
60 GHD Sit-ups
(one person works at a time)
 
For time:
50 Ring Dips
100 Push-ups
150 Sit-ups
(partition as needed)
_______________________
 
Weightlifting
Pause Power Snatch
4×2 -choose weight-
 
Pause Power Clean + Clean & Jerk
4(1+1) -choose weight-
 
BTN Press
6-6-4 -choose weight-
 
12-10-8
GHD Sit-ups
Weighted Dips
DB Lateral Raises
17854814_1099078803553593_1749050378819807223_o
“Man as an individual is a genius. But men in the mass form the headless monster, a great, brutish idiot that goes where prodded.”
~Charlie Chaplin

CrossFit
For load:
Every 1:00 on the 1:00
Min 1-5: 2 Power Cleans + 2 Push Presses
Min 6-10: 1 Clean + 1 Thruster
Min 11-15: 1 Cluster
Min 16-20: 1 Clean & Jerk
(make consistent increases)
_________________________

Competitor 1
Power Snatch
4×4
*follow each set with 5 Tuck Jumps

For time:
100 Double unders

Back Squat
2×10 (use the same weight as last week)
*follow each set with 5 nordic curls

For time:
100 Double unders

AMRAP 14:00
14 Single Arm Dumbbell Snatches 50/35
14 Hanstand Push-ups
14 Over the Box Jumps 24/20
_________________________

Competitor 2
Snatch + Hang Snatch + Snatch
Work to a heavy set of 1+1+1
-then-
80% of heavy set: singles with desceding rest
(rest:1:00, :55, :50, :45, :40, :35…. continue until you miss.)

Back Squat
80% 5×5
*follow each set with 15 Toes to Bar

5 rounds for time:
10 Single Arm Dumbbell Snatches 70/50
10 Strict Handstand Push-ups
10 Calories on The Assault Bike

Row 30:00 at an moderate pace
___________________________

Weightlifting
Block Snatch
80% 4×2

Snatch Pull
4×3 -choose weight-

Front Squat
85% 1×3
90% 3×2

10-8-6-4
DB Row
DB Shoulder press

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“This ain’t fun. But you watch me, I’ll get it done.”
~Jackie Robinson

 
8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a Kettlebell
10:30a CrossFit
10:30a Weightlifting
____________________
 
Weightlifting
Snatch
90% 1×1
95% 3×1
 
Clean & Jerk
90% 1(1+1)
95% 3(1+1)
 
Back Squat
85% 8×2
(fast concentric, 90 sec rest)
 
Strict Pull-ups
65 reps
 
CrossFit
For time:
400m Run
21 Handstand Push-ups
21 Ring Dips
21 Push-ups
400m Run
15 Handstand Push-ups
15 Ring Dips
15 Push-ups
400m Run
9 Handstand Push-ups
9 Ring Dips
9 Push-ups
400m Run
___________________
 
Competitor 1
Strict Press
3×8 (use the same weight as last week)
*follow each set with 15 Toes to Bar
 
5 rounds for load:
3 Weighted Bar Dip
8 Bent Dumbbell Row
(rest 1:30 between rounds)
 
3 rounds not timed:
9 Back Squats 135/95
7 Back Squats 155/105
5 Back Squats 175/115
3 Back Squats 195/125
1 Back Squat 225/155
25 Russian Kettlebell Swings 70/44
____________________
 
Competitor 2
Not timed:
2 rounds:
5 Jerks 185/125
1:00 Row
4 Jerks 205/135
1:00 Row
3 Jerks 225/145
1:00 Row
2 Jerks 245/155
1:00 Row
1 Jerk 265/165
(rest 3:00)
 
7:00 to establish:
3RM Overhead Squat (from ground)
(with a partner)
 
For time:
21-15-9
Power Snatch 95/65
Thruster 95/65
*every time you drop the bar 50′ walking lunge
 
AMRAP 20:00
50 Calories on The Assault Bike
5 Rope Climbs
50′ Hand Walk
_____________________
 
Weightlifting
Rest
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“Patience is not simply the ability to wait – it’s how we behave while we’re waiting.”
~Joyce Meyer