The Iron Athlete Winter Open 2016
Weightlifting Meet
Hosted by EVCF

Women:
Weigh-in 9-10
Lift at 11

Men:
Weigh-in 12-1
Lift at 2

CrossFit
Power Clean + Clean + Front Squat
Work to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)
 
For time:
40 Pull-ups
800m Run
40 Bench Press 155/105
800m Run
40 Pull-ups
_________________
 
Competitor 1&2
Snatch + Overhead Squat
Work to a heavy set of 1+1
85% of heavy set: 5(1+1)
 
5 rounds for total reps:
Ring Muscle-ups
(rest :30 between rounds)
 
AMRAP 9:00
7 Chest to Bar Pull-ups
35 Double unders
7 Handstand Push-ups
 
For time:
12 Back Squats 225/155
400m Run
9 Back Squats
400m Run
6 Back Squats
400m Run
_________________
 
Rest
Testing for athletes not competing in the Iron Athlete Open on Saturday
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CrossFit
Rest
___________

Competitor 1&2
Rest
___________

Weightlifting
Clean
80% 2×1
85% 3×1

Clean Pull
4×3 -choose weight-

Front Squat
85% 4×2

AMRAP 1:30
Abmat Situps

Face Pulls
4×10 -choose weight-

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CrossFit
Snatch Push Press + Overhead Squat
Work to a heavy set of 2+1
85% of heavy set: 3(2+1)
 
For time:
21-15-9
Deadlift 225/155
Box Jumps 24/20
___________________
 
Competitor 1
Clean from blocks (BK)
Work to a heavy set of 2
90% of heavy set 5×1
(follow each set with 1 rope climb)
 
Front Rack Lunge
Work to a heavy set of 5 (each leg)
85% of heavy set: 3×3
(follow each set with a 30′ hand walk)
 
For time:
90 Double unders
30 Power Snatches 95/65
60 Double unders
20 Power Snatches
30 Double unders
10 Power Snatches
____________________
 
Competitor 2
Clean from blocks (BK)
Work to a heavy set of 2
90% of heavy set 5×1
(follow each set with 1 rope climb)
 
Front Rack Lunge
Work to a heavy set of 5 (each leg)
85% of heavy set: 3×3
(follow each set with a 30′ hand walk)
 
For time:
90 Double unders
30 Power Snatches 95/65
60 Double unders
20 Power Snatches
30 Double unders
10 Power Snatches
 
5 rounds for time:
5 Clean & Jerks 135/95
7 Calories on The Assault Bike
9 GHD Sit-ups
_____________________
 
Weightlifting
Clean
80% 2×1
85% 3×1
 
Clean Pull
4×3 -choose weight-
 
Front Squat
85% 4×2
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-
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CrossFit
Skill
Hand Walking
 
4 rounds for total reps:
Ring Muscle-ups
(rest :45 between sets)
 
For time:
30-20-10
Wall Ball Shots 20/14
Burpees to a plate
~then~
AMRAP 3:00
CTB Pull-ups
_________________
 
Competitor 1
Power Clean + Push Press
Work to a heavy set of 1+1
85% of heavy set: 5(1+1)
 
Weighted Bar Dips
Work to a heavy set of 3
80% of heavy set: 3×2
~superset~
Weighted Pull-ups
Work to a heavy set of 3
80% of heavy set: 3×2
 
For time:
18-15-12-9-6-3
CTB Pull-ups
Wall Ball Shots 20/14
Burpees to a 6″ reach
________________
 
Competitor 2
Power Clean + Push Press
Work to a heavy set of 1+1
85% of heavy set: 5(1+1)
 
Weighted Bar Dips
Work to a heavy set of 3
80% of heavy set: 3×2
~superset~
Weighted Pull-ups
Work to a heavy set of 3
80% of heavy set: 3×2
 
For time:
18-15-12-9-6-3
CTB Pull-ups
Wall Ball Shots 20/14
Burpees to a 6″ reach
 
5 rounds for time:
500m Row
(rest 1:00)
________________
 
Weightlifting
Power Snatch
80% 5×2
 
Power Clean + Jerk
80% 5(1+2)
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
CrossFit
Power Clean + Push Press
Work to a heavy set of 2+1
85% of heavy set: 3(2+1)
 
3 rounds for time:
300m Burden Shuttle Run 25lbs Plate
10 Handstand Push-ups
200m Burden Shuttle Run
20 Ring Dips
100m Burden Shuttle Run
30 Hand Release Push-ups
___________________
 
Competitor 1
Snatch
Work to a heavy set of 1
85% of heavy set: 5×1
 
Back Squat
Work to a heavy set of 1
85% of heavy set: 3×1
(stop at the weight that you hit for 2 on Friday)
 
For total reps of muscle-ups:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: 10 Box Jumps 24/20
(choose reps prior to start. unbroken)
____________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch
(add 10lbs/5lbs every set)
 
Back Squat
Work to a heavy set of 1
(stop at the weight that you hit for 2 on Friday)
 
AMRAP 10:00
5 STO 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
~then~
AMRAP 5:00
Ring Muscle-ups
_____________________
 
Weightlifting
Snatch
85% 4×1
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
85% 4×2
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-
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8:00a Open Gym
10:00a Powerlifting
10:30a Kettlebell
11:00a-12:30p Weightlifting
1:00p Coaching Flexible Dieting
___________________

Weightlifting
Snatch
85% 2×1
90% 1×1
95% 1×1

Clean + Jerk
85% 2x (1+1)
90% 1x (1+1)
95% 1x (1+1)

Back Squat
4×2 -choose weight-

GHD Situps
4×15 -unweighted-

 

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CrossFit
Clean + Front Squat
Work to a heavy set of 2+2
85% of heavy set: 3(2+2)
 
For time:
150 Double unders
 
10 rounds for time:
5 Ring Dips
7 Pull-ups
9 Kettlebell Swings 70/44
_________________
 
Competitor 1
Snatch
Work to a heavy set of 1
85% of heavy set: 5×1
 
Back Squat
Work to a heavy set of 2
90% of heavy set: 1 rep every :10
(score is number of reps before failure)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Strict Handstand Push-ups
(start every minute with 20 double unders)
 
For time:
35 Weighted Sit-ups 53/35
25 Burpees to a plate
35 GHD Sit-ups
25 Burpees to a plate
35 Toes to Bar
___________________
 
Competitor 2
Snatch
Work to a heavy set of 1
85% of heavy set: 5×1
 
Back Squat
Work to a heavy set of 2
90% of heavy set: 1 rep every :10
(score is number of reps before failure)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Strict Handstand Push-ups
(start every minute with 20 double unders)
 
3 rounds for time:
500m Row
25 GHD Sit-ups
50′ Overhead Walking Lunges 45/35
____________________
 
Weightlifting
Rest
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CrossFit
Rest
____________
Competitor 1&2
Rest
____________
Weightlifting
Block Power Snatch
80% 4×2
 
Block Power Clean
80% 4×2
 
Pause Front Squat
70% 4×3
 
Barbell Rows
4×8 -choose weight-
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CrossFit
Snatch Push Press + Overhead Squat
Work to a heavy set of 2+2
85% of heavy set: 3(2+2)
 
AMRAP 10:00
10 Deadlifts 135/95
10 Box Jumps 24/20
10 Toes to Bar
___________________
 
Competitor 1
Clean
Work to a heavy set of 3 (T&G)
90% of heavy set: 2×2 (T&G)
80% of heavy set: 2×2 (T&G)
70% of heavy set: Max Reps (T&G)
 
For reps of Box Jump:
Every 1:00 for 5:00
1 Deadlift at 85% + Box Jumps 30/24
(choose reps prior to start. only score successful rounds)
 
3 rounds for time:
:30 L-Sit
300m Shuttle Run (50m out and back)
3 Rope Climbs
30 Calories on The Assault Bike
30′ Hand Walk
___________________
 
Competitor 2
Clean
Work to a heavy set of 3 (T&G)
90% of heavy set: 2×2 (T&G)
80% of heavy set: 2×2 (T&G)
70% of heavy set: Max Reps (T&G)
 
For reps of Box Jump:
Every 1:00 for 5:00
1 Deadlift at 85% + Box Jumps 30/24
(choose reps prior to start. only score successful rounds)
 
2 rounds for time:
1:00 L-Sit
1000m Run
10 Rope Climbs
1000m Row
100′ Hand Walk
___________________
 
Weightlifting
Clean
80% 3×1
85% 3×1
 
Clean Pull
4×3 -choose weight-
 
Front Squat
85% 2×2
90% 3×1
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-