CrossFit
Rest
_______________________
 
Competitor 1&2
Rest
_______________________
 
Sleds
Sled Push
2x 20yd
2x 30yd
2x 40yd
2x 30yd
2x 20yd
(rest as needed. 20yd will be heaviest, weight decreases from 20yd to 40yd. Increases from 40yd back down to 20yd.)
__________________________
 
FitEssentials
15:00 for load & reps:
10 BTN Thruster
16 Single-Arm DB High-pull (alt arms)
Max Reps Ring Push-up (unbroken)
 
“Tailpipe”
With a partner for time:
2k Row
*partner holds double kettlebell rack position in order for other partner to row.
(Switch partners every 250m)
___________________________
 
Weightlifting
High Pull + Muscle Snatch
80% 2(2+2)
85% 3(2+2)
 
BTN Jerk + Jerk
70% 1+1, 1+2, 2+1
75% 2+1, 1+2, 2+2
 
Sled Push
2x 20yd
2x 30yd
2x 40yd
2x 30yd
2x 20yd
(rest as needed. 20yd will be heaviest, weight decreases from 20yd to 40yd. Increases from 40yd back down to 20yd.)
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“A leader is someone who helps improve the lives of other people or improve the system they live under.” 
~Sam Houston
CrossFit
For load:
Front Squat 3-3-3-3-3
(make consistent increases)
 
10 rounds for time:
5 Handstand Pushups
7 Pull-ups
9 Russian Kettlebell Swings 70/44
________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)
 
AMRAP 9:00
30′ Hand Walk
15 Dumbbell Power Clean 50/35
30′ Dumbbell Walking Lunge 50/35
 
5 rounds:
500m Row at 2k pace
250m Recovery Row
___________________________
 
Competitor 2
5 rounds:
500m Row at 2k pace
250m Recovery Row
 
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)
 
AMRAP 9:00
30′ Hand Walk
15 Dumbbell Power Clean 50/35
30′ Dumbbell Walking Lunge 50/35
 
Not timed:
30′ Seal Walk
30 Polar Bear Press
30 Frog Squat
30′ Seal Walk
30 Kick Sit (alt leg)
30 Half Hindu Push-up
30′ Seal Walk
____________________________
 
Weightlifting
Clean Pull + Clean + Jerk
80% 5(1+2+2)
 
Clean Pull
5×3 -choose weight-
 
Front Squat
80% 3×5
 
-Superset-
15-12-9
One arm ring rows (slow tempo)
Close grip pushups (slow tempo)
(rest 1:00 between rounds)
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“Only great minds can afford a simple style.”
~Stendhal

CrossFit
For load:
Hang Power Clean 5-3-3-2-2-2
(make consistent increases)
 
For time:
2k Row
______________________________
 
Competitor 1
5 rounds for load:
3 Weighted Chin-ups
3 Weighted Dips
(rest 1:30 between rounds)
 
AMRAP 14:00
35 Double unders
21 Wall Ball Shots 30/20
7 Ring Muscle-ups
 
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Dumbbell Pullover
8-12 Seated Cable Row
8-12 Dumbbell Curl
30-50 Gripper
 
3 rounds not timed:
15 Nautilus AB1
15 Toes to Bar
_________________________________
 
Competitor 2
Not timed:
400m Run
21 Toes to Bar
21 Back Extensions
400m Run
15 Toes to Bar
15 Back Extensions
400m Run
9 Toes to Bar
9 Back Extensions
 
5 rounds for load:
3 Weighted Chin-ups
3 Weighted Dips
(rest 1:30 between rounds)
 
3 rounds for time:
50 Double unders
30 Wall Ball Shots 30/20
10 Ring Muscle-ups
(rest 1:30 between rounds)
 
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Dumbbell Pullover
8-12 Seated Cable Row
8-12 Dumbbell Curl
30-50 Gripper
___________________________________
 
Weightlifting
Power Snatch + Hang Snatch
75% 2(2+1)
80% 2(2+1)
85% 2(2+1)
 
Hang Power Clean + Push Press
75% 2(2+2)
80% 2(2+2)
85% 2(1+2)
 
DB single leg RDLs
3×8 -choose weight-
(Hold one dumbbell in opposite arm of standing leg)
 
Waiter Squats
3×8 -choose weight-
___________________________________
 
Aerobic Capacity
3 rounds:
5:00 Row for Cals
(rest 5:00 between rounds)
*Accumulate 45-90s Side Plank ea. arm during rest
Goal: Pace to increase effort each round – show increase in cals
 
Not For Time:
400m Single arm Farmer’s Carry – switch arms every 50m (200m/arm)
18449496_1833502040016994_3710090707807456260_o
“Adversity is the first path to truth.” 
~Lord Byron

CrossFit
For load:
Strict Press 5-5-5-5-5
(make consistent increases)
 
AMRAP 3:00
30 Single-Arm Dumbbell Snatch 50/35
30 Over the box jumps 24/20
30 Toes to Bar
 
(rest 3:00)
 
AMRAP 4:00
30 Wall Ball Shots 20/14
30 Burpees to a 6″ reach
30 Sit-ups
 
(rest 4:00)
 
For time:
30 Kettlebell Swings 53/35
30 Hand Rlease Push-ups
30 Ball Slams 20/14
______________________________
 
FitEssentials
For load:
Single-Arm Sumo Deadlift High Pull x 20-16-12 (alt arms)
*follow each set with :30-1:00 Front Leaning Rest (Adv: on Rings)
 
AMRAP 10:00
16 Single-Arm Russian Kettlebell Swing (8 each arm)
12 KB Good Mornings
8 Goblet Reverse Lunges (4 each leg)
4 Burpees
 
Rest 3:00
 
AMRAP 4:00
:20 Hollow Body (Adv: Rocks)
:20 Rt Side Plank
:20 Lt Side Plank
:20 Mountain Climbers
_______________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
 
AMRAP 3:00
Hang Power Clean at 80% of top snatch weight
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 5×1
 
For time:
250m Row
(rest 1:30)
250m Row
(rest 1:15)
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
_______________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
 
AMRAP 3:00
Hang Power Clean at 80% of top snatch weight
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 5×1
 
3 rounds for time:
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
800m Run
__________________________________
 
Weightlifting
Snatch + Push Press + Overhead Squat
75% 3(1+2+1)
80% 3(1+2+1)
 
Deficit Snatch Pull
100% 4×3
 
Back Squat
80% 3×5
 
Pre-Exhaustion Sets:
15-12-10-8
DB Lateral Raise
DB Arnold Press
(rest 1:30 between sets)26962492_1841991332501398_5125152919867937827_o 26910145_1841989172501614_1197071188619038224_o

“A wise man will make more opportunities than he finds.” 
~Francis Bacon

7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a CrossFit Competitor 1
8:00a Women’s Session of Mock Weightlifting Meet 
10:30a CrossFit
10:30a Men’s Session of Mock Weightlifting Meet
12:30p Weightlifting Club Meeting 

CrossFit
For load:
Deadlift 3-2-2-1-1-1
(make consistent increases)
 
For time:
100m Walking Lunge
200m Overhead Carry 45/35
400m Farmers Walk 70/44
800m Run
___________________________
 
Competitor 1
Clean + Jerk
70% 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1
 
Back Squat
70% 1×3
75% 2×2
80% 3×1
 
For time:
40-30-20
Single-Arm Dumbbell Snatch (alt arms) 50/35
Over the box jumps 24/20
_____________________________
 
Competitor 2
3 rounds not timed:
800m Run
(rest 2:00)
 
Clean + Jerk
70% 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1
 
Back Squat
70% 1×3
75% 2×2
80% 3×1
 
For time:
40-30-20
Single-Arm Dumbbell Snatch (alt arms) 70/50
Over the box jumps 24/20
___________________________
 
Weightlifting
Rest
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“You will be better advised to watch what we do instead of what we say. ”
~A. A. Milne

CrossFit
Rest
________________________________
 
Competitor 1&2
Rest
________________________________
 
Sleds
5 rounds:
20yd Sled Push Shuttle 270/180
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40 Calorie Row
(alternate shuttles with partner)
_________________________________
 
FitEssentials
For load:
15:00 to establish a heavy 40yd Farmer’s Carry
 
3 rounds:
AMRAP 2:00
10 Goblet squat (moderate)
Row for Calories
(rest 2:00 between rounds)
___________________________________
 
Weightlifting
Snatch
70% 1.2.1
75% 2.1
 
Power Clean + Jerk
70% 1+1, 1+2, 2+1
75% 1+2, 1+1
 
Pause Squats
65% 4×2
 
Sled Push
10x 30yd (constant weight)
(full recovery in between pushes)
26733942_1835594829807715_5871698222752056398_n
“Well done is better than well said.” 
~Benjamin Franklin
CrossFit
For load:
Dumbbell Pullover 8-8-8-8
(make consistent increases)
 
For load:
Bench Press 6-6-6-6-6
(make consistent increases)
 
For load:
Weighted Pull-up 4-4-4-4-4-4
(make consistent increases)
 
For load:
Weighted Dip 2-2-2-2-2-2-2
(make consistent increases)
__________________________________
 
Competitor 1&2
Snatch
Build to a heavy set of 2
80% of heavy set: 1 Snatch every :20 until you miss
 
Deadlift
Build to a heavy set of 5 (t&g)
 
For time:
50-40-30-20-10
Calorie Row
Sit-up
Wall Ball Shot 20/14
___________________________________
 
Weightlifting
Clean + Jerk
80% 5(2+1)
 
Clean Pull
4×3 -choose weight-
 
Front Squat
70% 2×4
80% 3×3
 
Press
6-4-4-4 -choose weight-
(moderate load)
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“Cowards die many times before their deaths; the valiant never taste of death but once.”
~William Shakespeare
CrossFit
3 rounds for total reps:
Toes to bar
(rest 1:00 between attempts)
 
For time:
250m Row
(rest 1:30)
250m Row
(rest 1:15)
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
 
3 rounds for total reps:
Toes to bar
(rest 1:00 between attempts)
______________________________
 
Aerobic Capacity
AMRAP 25:00
1k Row
50′ Bear Crawl
20 Lateral Box Step-down – (10 each leg)
 
2 rounds no measure:
20 Quadruped Knee to Elbow (10 each side)
20 Side Plank Rotations (10 each side)
______________________________
 
Competitor 1
For load & reps:
Every 1:00 for 10:00
Odd: 5 Hang Power Snatch (constant weight)
Even: Ring Muscle-up
(choose reps & weight prior to start. unbroken)
 
AMRAP 10:00
10 Chest to Bar Pull-ups
10 Burpees to a 6″ reach
10 Over the box jumps 24/20
 
4 rounds not timed:
400m Run
16 GHD Sit-ups
4 Rope Climbs
16 Back Extension
_______________________________
 
Competitor 2
4 rounds not timed:
400m Run
16 GHD Sit-ups
4 Rope Climbs
16 Back Extension
 
For load & reps:
Every 1:00 for 10:00
Odd: 5 Hang Power Snatch (constant weight)
Even: Ring Muscle-up
(choose reps & weight prior to start. unbroken)
 
AMRAP 15:00
15 Chest to Bar Pull-ups
15 Burpees to a 6″ reach
15 Over the box jumps 24/20
________________________________
 
Weightlifting
Power Snatch + OHS
75% 2(2+2)
80% 2(2+2)
85% 2(1+2)
 
Power Clean + Push Press
75% 2(2+2)
80% 2(2+2)
85% 2(1+2)
 
DB single leg RDL
3×8 (each leg)
(Hold dumbbell in opposite arm of working leg)
 
Waiter Squat
3×8 (each side)
26758199_1835597226474142_6849077304964258405_o
“The trees that are slow to grow bear the best fruit.” 
~Moliere
 

CrossFit
For load:
Power Clean 5-3-3-2-2-2
(make consistent increases)
 
AMRAP 10:00
7 Burpees over the rower
250m Row
7 Shoulder to Overhead 115/85
_________________________
 
FitEssentials
For load:
Close Grip Bench Press 12-10-8
*follow each with 10 Ring Rows (Adv: False Grip)
 
3 rounds for reps + cals:
1:00 Row
:30 Rest
1:00 Burpee
:30 Rest
(goal: Increase reps/cals each round)
 
AMRAP 5:00
:30 Forearm Plank
:30 Rt Side Plank
:30 Lt Side Plank
_________________________
 
Competitor 1
3 rounds not timed:
35 Double unders
15 Toes to Bar
 
Clean & Jerk
Build to a heavy set of 2
80% of heavy set: 1 C&J every :30 until you miss
 
At a moderate load:
Single-Leg Romanian Deadlift (each leg) 6-6-6
(make consistent increases)
 
3 rounds for time:
1 Back Squat at 85% of 1RM
500m Row
(rest 1:00)
3 Back Squat at 75% of 1RM
300m Row
(rest 1:00)
5 Back Squat at 65% of 1RM
100m Row
(rest 1:00)
___________________________
Competitor 2
3 rounds not timed:
50 Double unders
25 GHD Sit-ups
 
Clean & Jerk
Build to a heavy set of 2
80% of heavy set: 1 C&J every :30 until you miss
 
At a moderate load:
Single-Leg Romanian Deadlift (each leg) 6-6-6
(make consistent increases)
 
5 rounds for time:
1 Back Squat at 85% of 1RM
500m Row
(rest 1:00)
3 Back Squat at 75% of 1RM
300m Row
(rest 1:00)
5 Back Squat at 65% of 1RM
100m Row
(rest 1:00)
__________________________
 
Weightlifting
Deficit Snatch
75% 1×3
80% 1×2
85% 2×1
 
Deficit Snatch Pull
95% 5×3
 
Back Squat
70% 2×4
80% 3×3
 
Dumbbell Shrugs
4×15 -choose weight-
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“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”
~Albert Schweitzer