CrossFit
5 rounds for load:
1 Power Clean + 1 Thruster
(make consistent inceases.)
 
3 rounds for time:
75 Double unders
50 Air Squats
25 Calorie Row
_____________
 
Competitor 1
5 rounds for load:
1 Pause Snatch (:03 in receiving position)
(make consistent increases)
 
Back Squat
60% 1×5
70% 1×3
80% 1×2
90% 1×2
95% 1×1
 
For time:
15 Clean & Jerk 135/95
800m Run
5 Rope Climbs
______________
 
Competitor 2
5 rounds for load:
1 Pause Snatch (:03 in receiving position)
(make consistent increases)
 
Back Squat
3 Waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
90% 1×1
(start a set every 2:00)
 
For time:
30 Snatches 135/95
1 Mile Run
10 Rope Climbs
(snatch any style)
_______________
 
Weightlifting
Block Snatch
80% 2×2
85% 3×1
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
85% 4×3
 
Strict Pull-ups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
DanHumphrey

“The best way to find out if you can trust somebody is to trust them.”
~Ernest Hemingway
7:00a Sprints
8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Kettlebell
10:30a Powerlifting
12:00p Strongman
___________
Weightlifting
Snatch
85% 5×1
 
Clean + Jerk
85% 5(1+1)
 
Back Squat
85% 5×2
CrossFit
Skill
Bar Muscle-ups
 
5 rounds for load:
3 Power Clean + 3 Push Press
(make consistent increase)
 
AMRAP 15:00
3 Ring Dips
6 Strict Presses 95/65
9 Pull-ups
_______________
 
Competitor 1
Bench Press
65% 2×5
70% 3×5
*follow each set with a legless rope climb
 
Back Squat
65% 2×5
70% 3×5
*follow each set with 1 nordic curl (:05 eccentric)
 
For time:
1000m Run
30 Handstand Push-ups
1000m Row
 
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Pull-ups
(alternate sets with a partner)
________________
 
Competitor 2
Snatch
3 Waves
65% 1×1
70% 1×1
75% 1×1
80% 1×1
(start a set every 1:00)
 
5 rounds for load:
1 Push Press + 1 Pause Jerk + 1 Jerk
(make consistent increases)
 
Back Squat
2 Waves:
70% 1×3
75% 1×3
80% 1×3
85% 1×3
(start a set every 2:00)
 
For time:
3 Strict Ring Muscle-ups
15 Strict Handstand Push-ups
3 Strict Ring Muscle-ups
45 Strict Pull-ups
3 Strict Ring Muscle-ups
15 Strict Handstand Push-ups
3 Strict Ring Muscle-ups
________________
 
Weightlifting
Rest
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“Five enemies of peace inhabit with us – avarice, ambition, envy, anger, and pride; if these were to be banished, we should infallibly enjoy perpetual peace.”
~Petrarch
CrossFit
Rest
____________
 
Competitor 1&2
Rest
____________
 
Weightlifting
Muscle Snatch + Snatch
3(2+1) -choose weight-
 
Power Clean + Jerk
75% 4(1+2)
 
Back Squat
80% 4×2
 
Barbell Row
4×8 -choose weight-
unnamed
CrossFit
Skill
Hand Walking
 
For load:
Dumbbell Bench Press 10-8-6-6-6
(make consistent increases)
 
For distance:
20yrd Sled Push
(add 45lbs/25lbs each length. turn and go immediately)
_____________
 
Competitor 1
Clean
70% 2×2
75% 1×1
80% 5×1
 
Front Squat
70% 1×3
75% 2×2
80% 3×1
 
For time:
21 Snatches 95/65
21 Calories on The Assault Bike
15 Snatches 115/85
15 Calories on The Assault Bike
9 Snatches 135/95
9 Calories on The Assault Bike
(any style snatch)
______________
 
Competitor 2
Clean
3 Waves
65% 1×1
70% 1×1
75% 1×1
80% 1×1
(start a set every 1:00)
 
Every :30 for 10:00
1 Deadlift at 70%
(positions and speed are priorities)
 
4 rounds for time:
21 Calorie Row
14 GHD Sit-ups
7 Front Squats 185/125
_______________
 
Weightlifting
Clean + Jerk
75% 3(1+1)
80% 2(1+1)
 
Clean Pull
3×3 -choose weight-
 
Front Squat
85% 3×2
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
10530709_10103903951541711_3410008470110691299_n
“Cutting prices or putting things on sale is not sustainable business strategy.”
~Howard Schultz
CrossFit
“Filthy Fifty”
For time:
50 Box Jumps 24/20
50 Jumping pull-ups
50 Kettlebell swings 53/35
50 Steps Walking Lunge
50 Knees to elbows
50 Push Press 45/35
50 Back extensions
50 Wall Ball Shots 20/14
50 Burpees
50 Double unders
________________
 
Competitor 1
For load:
Every 1:00 for 10:00
3 Hang Power Cleans (AK)
(make consistent increases)
 
Bench Press
65% 1×5
70% 1×5
75% 1×5
80% 1×5
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
 
AMRAP 9:00
1 Legless Rope Climb
3 DBall Over the Shoulder 150/100
3 Rope Climbs
30 Double unders
________________
 
Competitor 2
For load:
Every 1:00 for 10:00
3 Hang Power Cleans (AK)
(make consistent increases)
 
Bench Press
60% 1×5
70% 1×3
80% 2×1
90% 1×1
PR
 
For time:
6-5-4-3-2
Ring Muscle-ups
Strict Handstand Push-ups
(alternate sets with a partner. unbroken)
 
For total reps:
Every :30 until failure
1 Legless Rope Climb
 
Independent Session
30-50min Sustained Work at 70% MHR
_________________
 
Weightlifting
Power Snatch
75% 4×2
 
Power Clean + Push Press
75% 4(2+1)
 
Press
3×5 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-13731460_10208581782716431_8991344623610952642_n


“Buy the ticket, take the ride.”
~Hunter S. Thompson


CrossFit
5 rounds for load:
2 Front Squat + 2 Back Squats
(make consistent increases)
 
For time:
1000m Run
30 Handstand Push-ups
1000m Row
_____________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch Push Press + 1 Overhead Squat
(make consistent increases)
 
5 rounds for load:
1 Pause Snatch (:05 AK)
(make consistent increases)
 
Back Squat
65% 1×5
70% 1×5
75% 1×5
80% 1×5
 
For load:
20yrd Sled Push
(add 45lbs each set. continue until failure)
_______________
 
Competitor 2

5 rounds for load:
1 Pause Snatch (:05 AK)
(make consistent increases)

Back Squat
3 Waves:
70% 1×2
75% 1×2
80% 1×2
85% 1×2
(start a set every 2:00)
 
For time:
21 Snatches 115/85
21 Calories on The Assault Bike
15 Snatches 135/95
15 Calories on The Assault Bike
9 Snatches 155/105
9 Calories on The Assault Bike
(any style snatch)
_______________
 
Weightlifting
Block Snatch
75% 3×2
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
80% 4×3
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
13718777_10208933990801348_8992711070075242124_n

“I feel like Elvis. Only alive.”
~David Hasselhoff

7:00a Sprints
8:00a CrossFit Competitors
10:30a Kettlebell

Weightlifting Competition Day
Strongman Competition Day

10389559_10152279143597804_2113097406061163328_n
“Entitled to nothing, grateful for everything”
~Jack Clark

CrossFit
Skill
Bar Muscle-ups
 
5 rounds for load:
3 Power Clean + 3 Push Press
(make consistent increase)
 
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
_____________
 
Competitor 1
Bench Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
*follow each set with 1 legless rope climb
 
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
*follow each set with 1 nordic curl (:05 eccentric)
 
For time:
150 Double unders
 
For time:
5 DBall Over the Shoulder 150/100
50′ DBall Carry
4 DBall Over the Shoulder
50′ DBall Carry
3 DBall Over the Shoulder
50′ DBall Carry
2 DBall Over the Shoulder
50′ DBall Carry
1 DBall Over the Shoulder
_______________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch + 1 Drop Snatch
(add 10lbs/5lbs each set)
 
5 rounds for load:
2 Hang Power Clean + 2 Push Jerks
(make consistent increases)
 
Back Squat
2 Waves:
65% 1×5
70% 1×5
75% 1×5
80% 1×5
(start a set every 2:00)
 
AMRAP 7:00
7 Axle Ground to Overhead 110/70
14 Russian Kettlebell Swings 70/53
21 Double unders (unbroken)
_______________
 
Weightlifting
(Rest if you are lifting at the meet)
 
Snatch
Test 1rm
 
Clean & Jerk
Test 1rm
11178345_10206356983377773_9050222842876567901_n
“History and experience tell us that moral progress comes not in comfortable and complacent times, but out of trial and confusion.”
~Gerald R. Ford
CrossFit
Rest
_____________
 
Competitor 1&2
Rest
_____________
 
Weightlifting
(If you are not lifting at the meet, today is a rest day)
 
Snatch
75% 4×1
 
Clean + Jerk
75% 4(1+1)


13615121_10208895212271909_8266293543465619887_n

“The greatest threat to freedom is the absence of criticism.”
~Wole Soyinka