7:00a CrossFit 
7:00a CrossFit Competitor 

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Iron Athlete Winter 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 

Open 18.1
AMRAP 20:00
8 Toes to Bar
10 Dumbbell Hang Clean & Jerk (5 each arm) 50/35
14/12 Calorie Row
IMG_0528
“Talent hits a target no one else can hit; Genius hits a target no one else can see.”
~Arthur Schopenhauer
CrossFit
Rest
_____________________
 
Competitor 1&2
Rest
_____________________
 
Sleds
3 rounds:
:30 Sled Push 225/180
:30 Rest
 
800m Recovery Jog
 
3 rounds:
:30 Sled Push
:30 Rest
 
800m Recovery Jog
 
3 rounds:
:30 Sled Push
:30 Rest
______________________
 
FitEssentials
For load:
Superset
10-8-6
Axle Push Press
Kneeling Torso Row (each arm – :02 pause against torso)
 
2 rounds for reps:
AMRAP 4:00
8 Ring Rows (Adv: False Grip)
12 Lateral Box Step-over (6/side)
16 Mountain Climbers (8/side)
(2:00 recovery walk between rounds)
 
3 rounds not scored:
:20 Hollow Body Hold
:10 Straight Leg Hold (each leg)
20 Quadraped K2E (10/side)
_____________________
 
Weightlifting
Snatch
70% 3×1
 
C+J
70% 3(1+1)
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“Courage is contagious. When a brave man takes a stand, the spines of others are often stiffened.”
~Billy Graham
CrossFit
For load:
Turkish Get-up 1-1-1-1-1-1
(make consistent increases)
 
5 rounds for time:
7 Bar Facing Burpees
7 Box Jumps 24/20
7 Pull-ups
7 Thrusters 95/65
7 Toes to Bar
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Competitor 1
At a 1 Mile Pace:
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
 
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 
2 rounds with a partner:
:30 Bear Crawl
:30 Frog Squat
:30 Kick Sit
:30 Ape
:30 Half Hindu Push-up
:30 V-up
(one person rests while the other completes :30 work)
(both partners complete each movement)
______________________
 
Competitor 2
2 rounds with a partner:
:30 Bear Crawl
:30 Frog Squat
:30 Kick Sit
:30 Ape
:30 Half Hindu Push-up
:30 V-up
(one person rests while the other completes :30 work)
(both partners complete each movement)
 
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 
At a 2k Pace:
500m Row
250m Recovery Row
500m Row
250m Recovery Row
500m Row
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Weightlifting
Snatch
75% 3×1
80% 1×1
 
Clean + Jerk
75% 3(1+1)
 
Front Squat
80% 3×2
IMG_0004 (1)
“The main thing to do is relax and let your talent do the work.”
~Charles Barkley
CrossFit
For time:
1k Run
25 Double unders
25 Toes to bar
25 Double unders
1k Row
25 Double unders
25 Toes to bar
25 Double unders
1k Run
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Competitor 1
Power Clean
70% 1.1.1.1.1 (every :15)
75% 1.1.1.1.1 (every :30)
80% 1.1.1.1.1 (every :45)
 
AMRAP 8:00 (85% effort)
8 Box Jump 24/20
24′ Walking Lunge
8 Burpee to a 6″ reach
24′ Hand Walk
 
At 2k Pace:
500m Row
250m Recovery Row
500m Row
250m Recovery Row
500m Row
__________________________
 
Competitor 2
At 1 Mile Pace:
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
 
Power Clean
70% 1.1.1.1.1 (every :15)
75% 1.1.1.1.1 (every :30)
80% 1.1.1.1.1 (every :45)
 
AMRAP 8:00 (85% effort)
8 Box Jump 24/20
24′ Walking Lunge
8 Burpee to a 6″ reach
24′ Hand Walk
____________________________
 
Aerobic Capacity
3 rounds for cals:
2:00 Row
(rest 1:00)
2:00 Farmer’s Carry for distance (NTE 53/35)
(rest 1:00)
 
For cals:
:30 Max Assault Bike
 
Accumulate 3:00 Front Leaning Rest (Adv: Rings)
_____________________________
 
Weightlifting
Power Snatch
80% 2×1
85% 2×1
 
Power Clean
80% 2×1
85% 2×1
 
Snatch Pull
95% 3×3
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“To know that we know what we know, and to know that we do not know what we do not know, that is true knowledge.”
~Nicolaus Copernicus
CrossFit
“The Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
(rest 1:00 between AMRAP’s)
_______________________________
 
FitEssentials
For load:
Romanian Deadlift 8-8-5-5 (slow tempo)
*follow each set with 8-12 side plank rotations (each arm)
 
For load:
12-10-8
Dumbbell Strict Press
Goblet Squat
Strict T2B (scale: strict hanging knee raises)
 
For cals + reps:
1:00 Row
(rest :30)
1:00 Burpees
(rest :30)
1:00 Row
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Competitor 1
Back Squat
70% 1.1.1.1.1 (every :20)
75% 1.1.1.1.1 (every :40)
80% 1.1.1.1.1 (every 1:00)
(rest 1:00 during weight changes)
 
“Not The Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Snatch 115/85
6 Toes to Bar
9 Wall Ball Shots 20/14
(rest 1:00 between AMRAP’s)
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Competitor 2
Back Squat
70% 1.1.1.1.1 (every :20)
75% 1.1.1.1.1 (every :40)
80% 1.1.1.1.1 (every 1:00)
(rest 1:00 during weight change)
 
Record score for each piece:
75 Double unders
50 Calorie Row
25 Wall Ball Shots 20/14
5 Snatch (full) at 70%
 
(rest 1:00)
 
AMRAP 1:00
Toes to Bar
 
(rest 1:00)
 
75 Double unders
50 Calorie Row
25 Wall Ball Shots 20/14
5 Snatch (full) at 75%
 
(rest 1:00)
 
AMRAP 1:00
Toes to Bar
 
(rest 1:00)
 
75 Double unders
50 Calorie Row
25 Wall Ball Shot 20/14
5 Snatch (full) at 80%
_______________________________
 
Weightlifting
Snatch
80% 2×1
85% 2×1
 
Clean + Jerk
80% 3(1+1)
 
Back Squat
80% 4×2
 
GHD Sit-ups
4×15 -choose weight-
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“I’m your huckleberry”
~Doc Holliday
7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a CrossFit Competitor 1
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
_________________________
 
Weightlifting
Snatch
Build to a heavy set of 1
 
Clean + Jerk
Build to a heavy set of 1+1
 
Back Squat
85% 2×1
90% 2×1
CrossFit
For load:
Turkish Get-up (each arm) 1-1-1-1-1-1
(make consistent increases)
 
For time:
400m Run
21 Single-Arm Dumbbell Snatch (alt arm) 50/35
400m Run
15 Single-Arm Dumbbell Snatch 
400m Run
9 Single-Arm Dumbbell Snatch
_____________________________
 
Competitor 1&2
For load:
Every 1:00 for 10:00
1 CleanJerk + 1 Clean & Jerk
(add 10lbs/5lbs each minute)
 
For time:
10′- 20′- 30′- 40′- 50′
Hand Walk (unbroken)
*start each set with 30 double-unders
 
“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
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Weightlifting
Rest
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“We cannot teach people anything; we can only help them discover it within themselves.”
~Galileo Galilei

 

CrossFit
Rest
_________________________
 
Competitor 1&2
Rest
__________________________
 
Sleds
3 rounds for total distance:
:10 Sled Push Shuttle 225/180
:50 Rest
:20 Sled Push Shuttle
:40 Rest
:30 Sled Push Shuttle
:30 Rest
:40 Sled Push Shuttle
:20 Rest
:50 Sled Push Shuttle
(rest 5:00 between rounds)
____________________________
 
Weightlifting
Snatch
75% 5×1
 
Clean + Jerk
5(1+2)
 
Sled Push
6x 30 yd -choose weight-
(full recovery between sets)
____________________________
 
FitEssentials
4 rounds for load + reps:
Single-Leg DB Romanian Deadlift (4-6 each leg)
Dips in :30 (Add wt as able to complete 8+)
 
3 rounds for time:
8 DB Thrusters
16 Renegade Rows (alt arms)
400m Row
26685484_1835571229810075_9120511467368329248_o
“The thing always happens that you really believe in; and the belief in a thing makes it happen.” 
~Frank Lloyd Wright

CrossFit
For load:
Weighted Dip 2-2-2-2-2-2
*follow each set with 6 ball slams 20/14
 
For time:
2k Row
_______________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each minute)
 
Deadlift
Build to a heavy set of 5 (t&g)
 
AMRAP 6:00
10 Single-Arm Dumbbell Snatch (each arm) 50/35
30′ Single-Arm Overhead Walking Lunge 50/35
10 Burpee Over the Dumbbell
 
(rest 6:00)
 
AMRAP 6:00
10 Single-Arm Dumbbell Snatch (each arm) 50/35
30′ Single-Arm Overhead Walking Lunge 50/35
10 Burpee Over the Dumbbell
__________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each minute)
 
Deadlift
Build to a heavy set of 5 (t&g)
 
AMRAP 10:00
10 Single-Arm Dumbbell Snatch (each arm) 50/35
10 Over the Box Jump 24/20
30′ Single-Arm Overhead Walking Lunge 50/35
10 Burpee Over the Dumbbell
____________________________
 
Weightlifting
Pause Clean + Clean & Jerk
85% 2(1+1)
-then-
80% 2×1 (C&J only)
 
Clean Pull
3×3 -choose weight-
 
Front Squat
85% 4×2
 
GHD Sit-ups
4×15 -choose weight-
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“You need a little bit of insanity to do great things.” 
~Henry Rollins