East Valley CrossFit

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Power Snatch  + Snatch
75% 2+1, 1+2
80% 2+1
85% 1+1, 1+1
90% 1+1, 1+1, 1+1
(based on power snatch)

Clean Deadlift
4×3 -Choose Weight-

Stop Squat
70% 1×3
75% 2×2
80% 2×2

“Things turn out best for the people who make the best of the way things turn out. “
~John Wooden

CrossFit
For load:
Weighted Pull-ups
3-3-2-2-2
(rest as needed)

3 rounds for time:
800m Run
3 15′ Rope Climbs
30 Push-ups
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CrossFit Competitor
4 rounds for time:
1000m Row
(rest 1:30)

PNF Stretch
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Weightlifting
Clean
80% 2×2
85% 1.2.1
90% 2×1

Snatch High Pull
82% 2×3
87% 3×3

Drop Snatch
2×3 -Choose Weight-
3×2 -Choose Weight-

“All that we are is the result of what we have thought: it is founded on our thoughts and made up of our thoughts.”
~Buddha

CrossFit
For load:
Back Squat 4×4
(rest as needed)

“Annie”
For time:
50-40-30-20-10
Double Unders
Sit-ups
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CrossFit Competitor
Power Clean + Push Press
75% 2+2, 2+2
80% 2+1, 1+2
85% 1+1
90% 1+1, 1+1, 1+1
(based on power clean)

3 rounds for time:
15 10′ Wall Ball Shots 20/14
12 Box Jumps 24/20
9 Thrusters 95/65
~then~
15 Ring Muscle-ups

Not timed:
800m Jog
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Weightlifting
Push Press
80% 2×2
85% 2×1
90% 1×1
95% 1×1
PR

Power Clean + Jerk
75% 2+2, 2+2
80% 2+2, 2+2
85% 2+1, 1+2
90% 1+1, 1+1, 1+1
(based on power clean)

Barbell Sit-ups
5×8 -Choose Weight-

“Real growth comes through intense, difficult, and challenging situations.” 
~Kamal Ravikant

CrossFit
For load:
Bench Press 4×8
(rest as needed)

“Jackie”
For time:
1000m Row
50 Thusters 45/35
30 Pull-ups
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CrossFit Competitor
Snatch
80% 2×2
85% 1.2.1
90% 2×1

3 rounds for time:
14 Toes to Bar
21 Burpees
35 Double Unders

10:00 for Calories:
Airdyne (hit 90% of your previous score)
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Weightlifting
Snatch
82% 2×2
87% 1.2.1
92% 2×1

Clean Pull
100%+10kg 2×3
100%+20kg 3×2

Front Squat
82% 1×3
87% 2×2
92% 1.2.1

“In prosperity our friends know us; in adversity we know our friends.”
~John Churton Collins

12:00-2:00p Open Gym

CrossFit Competitor
Clean + Jerk
75% 2+1, 1+2
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1

For total reps
Every 1:00 for 14:00
Even min: Ring Muscle-ups
Odd min: Wall Ball Shots
(choose reps prior to start. only score unbroken rounds)

5 rounds for time:
9 Deadlift 175/115
9 Box Jumps 24/20
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Weightlifting
Clean + Jerk
75% 2+2, 2+1
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1

Snatch Pull
100% 1×3
10kg 3×3

Back Squat
80% 2×3
85% 2×2
90% 1.2.1

“What is not started today is never finished tomorrow.”
~Johann Wolfgang von Goethe

14.2

From 0:00-3:00
2 rounds:
10 Overhead Squats 95/65
10 Chest to Bar Pull-ups

From 3:00-6:00
2 rounds:
12 Overhead Squats 95/65
12 Chest to Bar Pull-ups

From 6:00-9:00
2 rounds:
14 Overhead Squats 95/65
14 Chest to Bar Pull-ups

Etc…..

“Take good care of your reputation.  It will live longer than you do.”

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Snatch
80% 2×2
85% 2×1
90% 3×1

Clean Pull
100% 1×3
10kg 3×3

Stop Squat
75% 2×3
80% 3×2

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.”
~Colin Powell

CrossFit
For load:
Weighted Pull-ups 3-3-3-3-3
(rest as needed)

AMRAP 13:00
7 Push Press 95/65
9 Toes to Bar
11 Kettlbell Swings 53/35
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CrossFit Competitor
For time:
2k Row

PNF Stretch
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Weightlifting
Clean
75% 2×3
80% 3×2
85% 2×1

Snatch High Pull
75% 2×3
85% 3×2

Drop Snatch
80% 2×3
85% 3×2

“My biggest weakness is my sensitivity.  I am too sensitive a person.”
~Mike Tyson

CrossFit
For load:
Back Squat 4×6
(rest as needed)

For time:
40 Cal. Airdyne
60 Cal. Row
800m Run
120 Double Unders
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CrossFit Competitor
Power Clean
2×3 80%
3×2 85%

For time:
70 Double Unders
35 Burpees
7 Ring Muscle-ups
50 10′ Wall Ball Shots 20/14
7 Ring Muscle-ups
35 Box Jumps 24/20
7 Ring muscle-ups
70 Double Unders
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Weightlifting
Jerk
80% 2×2
85% 2×1
90% 2×1

Power Clean
80% 2×2
85% 2×2
90% 1.2.1

Push Press
80% 2×3
85% 2×1
90% 1×1
95% 1×1

“If we get everything that we want, we will soon want nothing that we get.”
~Vernon Luchies