CrossFit
For load:
Bench Press 8-8-8-8-8
(rest as needed)

3 rounds for time:
20 Box Jumps 24/20
30 Kettlbell Swings 53/35
40 Air Squats
______________________

CrossFit Competitor
Snatch High Pull + Snatch + Snatch High Pull
65% 1+1+1
70% 1+1+1, 1+1+1
75% 1+1+1, 1+1+1, 1+1+1
80% 1+1+1, 1+1+1
85% 1+1+1

For time:
9 Toes to Bar
7 CTB Pull-ups
5 Bar Muscle-ups
7 Toes to Bar
5 CTB Pull-ups
3 Bar Muscle-ups
5 Toes to Bar
3 CTB Pull-ups
1 Bar Muscle-up

For total reps:
1:00 Rope Climb
1:00 Pistols (alt legs)
1:00 Ring Dips
1:00 Pistols (alt legs)
1:00 Rope Climbs
_________________________________

Weightlifting
Snatch (no feet)
75% 4×3

Clean Deadlift (bellow knee)
80% 4×4
based on Clean 1RM

Front Squat
80% 4×3

Behind the Neck Press
3×8 -choose weight-

Barbell Sit-up
3×5 -choose weight-

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CrossFit
3 rounds for total reps:
Pull-ups
(rest :30)

“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups

For load:
Bent Dumbbell Row 10-10-10-10
(rest as needed)
____________________________

CrossFit Competitor
AMRAP 1:00
Double unders

5 rounds for time:
500m Row
400m Run
(rest 1:00)

AMRAP 1:00
Double unders
___________________________

Weightlifting
Snatch Pull + Power Snatch
75% 1+2, 1+2, 1+2, 1+2
based on Power Snatch 1RM

Clean (no feet) + Front Squat
70% 2+2, 2+2, 2+2, 2+2
based on Clean 1RM

Jerk
75% 4×3

Back Extension
3×10

Strict Toes to Bar
3×10

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Labor Day Schedule

9:00a CrossFit & CrossFit Competitor
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20/14
3 Handstand push-ups
1 Power Clean 225/155
________________________________

4:00p Weightlifting
Muscle Snatch
75% 4×3

Power Clean + Push Press
75% 2+3, 2+3, 2+3, 2+3

Back Squat
80% 4×2

Good Mornings
3×8 -choose weight-

Weighted Sit-ups
3×10 -choose weight-

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“Success is not final, failure is not fatal: it is the courage to continue that counts.”
~Winston Churchill

 

 

12:00p-2:00p Open Gym

The Infernal Open Weightlifting Meet
Women
Weigh-in 9:00a-10:00a
Lift at: 11:00a

Men
Weigh-in 11:00a-12:00p
Lift at 1:00p
_____________________________

CrossFit Competitor
For time in teams of 3:
1 Mile Burden Run
~then~
10 Legless Rope Climbs
30 Strict Handstand Push-ups
50 Ring Muscle-ups
100 Pull-ups
150 Push-ups
~then~
1 Mile Burden Run
(one person works at a time. each team carries one log)

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“It’s like our daddies and moms always used to tell us growing up, you don’t get what you deserve, you get what you earn.”
~Tom Brands

 

“The Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Cleans 135/95
6 Push-ups
9 Air Squats Squats
(rest 1:00 following each 3:00 AMRAP)
___________________________

CrossFit Competitor
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Clean + Jerk
70% 2+2
75% 1+2
80% 1+2
85% 1+1, 1+1, 1+1

Stop Squat
3×3 -choose weight-

For time:
100 Russian Kettlebell Swings 70/53
_______________________________

Weightlifting
Rest

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“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
~Greg Glassman

CrossFit
Rest
______________________________

CrossFit Competitor
Rest

______________________________

Weightlifting
Athletes competing on Saturday
Rest

Athletes not competing.
Test Day

Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR

Clean + Jerk
70% 1+1
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
PR

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 “The secret to winning is constant, consistent management.”
~
Tom Landry

 

CrossFit
AMRAP 1:00
Double unders

4 rounds for time:
500m Row
(rest 3:00)

AMRAP 1:00
Double unders
__________________________

CrossFit Competitor
Snatch High Pull + Snatch + OHS
65% 2+1+1, 1+2+1, 1+1+2
70% 1+1+1, 1+1+1
75% 1+1+1

Clean + Hang Clean + Front Squat
65% 1+1+2, 1+1+2
70% 1+1+2
75% 1+1+2, 1+1+2

5 attempts to establish:
Standing Triple Jump

For time:
50 Double unders
25 GHD Sit-ups
50 Double unders
25 GHD Sit-ups
50 Double unders
___________________________

Weightlifting
Light Bar Work
(Test on Thursday or Compete on Saturday)

 

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CrossFit
“Barabara”
5 rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
(rest 3:00)
________________________

CrossFit Competitor
Push Press
70% 1×3
75% 2×2
80% 5×1

AMRAP 5:00
1 Burpree Pull-over
2 Bar Muscle-ups
3 CTB Pull-ups
(each round unbroken)

“J.T.”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up

Not timed:
1 mile jog
_________________________

Weightlifting
Rest

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“A race is a work of art that people can look at and be affected in as many ways as they’re capable of understanding.”
~Steve Prefontaine

 

CrossFit
6 rounds for time:
400m Run
(rest 1:30)

PNF Stretch
_________________________

CrossFit Competitor
Snatch
70% 2×1
75% 1×1
80% 1.2.1.2.1

Power Clean
70% 1.1.1 (rest :10 between reps)
75% 1.1.1 (rest :10 between reps)
80% 1.1.1 (rest :10 between reps)
85% 1.1.1 (rest :10 between reps)
(full recovery between sets)

For time:
21-15-9
Back Squat 185/125
Kettlebell Swing 53/35
(bar starts from ground)
_________________________

Weightlifting
Competition Week

Infernal Open Weightlifting Meet 8/30/14
Athletes not competing will test on Thursday 8/28/14

Snatch
70% 2×1
75% 2×1
80% 2×1

Clean + Jerk
70% 1+1, 1+1
75% 1+1
80% 1+1

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