East Valley CrossFit

CrossFit
For load:
Deadlift 3-3-3
(rest as needed)

7 rounds for time:
7 Thrusters 75/55
7 Pull-ups
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CrossFit Competitor
“Snatch Ladder”
For load:
Every 1:00 for 10:00
1 Snatch

Jerk
80% 2×2
85% 2×1
90% 1×1
95% 2×1

For time:
3-5-7-9-7-5-3
CTB Pull-ups
Box Jumps 30/24
Burpees

3 rounds for time:
50 Calorie Row
15 Handstand Push-ups
50 Double unders
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Weightlifting
Rest

“Most people never run far enough on their first wind to find out they’ve got a second.”
~William James

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Jerk Balance
2×3 -choose weight-
3×2 -choose weight-

Power Snatch + Hang Power Snatch
70% 2+2, 2+2
75% 2+1, 1+2
80% 2+1, 1+1
85% 1+1, 1+1

3 Position Clean Pull
4×3 -choose weight-

Front Squat
75% 2×3
80% 3×2

“No one has ever made himself great by showing how small someone else is.”
~Irvin Himmel

CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest 1:00)

10 rounds each partner for total calories:
1:00 to complete
5 Burpees + Row for Calories
(alternate rounds with partner let the calorie count roll)
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CrossFit Competitor
Hang Clean
75% 2×3
80% 3×2

For time:
30 Wall Ball Shots
30 CTB Pull-ups
30 Pistols (alt legs)
30 KB Snatches (alt arms) 70/53

8 rounds for total distance:
:30 Assault Bike
:30 Rest
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Weightlifting
Clean
75% 1×3
80% 3×2
85% 1.2.1

Snatch Pull
100% 4×4

Bent Barbell Row
5×5 -choose weight-

Barbell Sit-ups
5×5 -choose weight-

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”
~Greg Glassman

CrossFit
5 rounds for total reps:
Strict Handstand Push-ups
(rest 1:00)

3 rounds for time:
400m Run
30 Wall Ball Shot 20/14
20 Box Jumps 24/20
10 Toes to Bar
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CrossFit Competitor
Snatch
80% 1.1.1 (rest :10)
(rest as needed)
85% 1.1.1 (rest :10)
(rest as needed)
90% 1.1.1 (rest :10)

For load:
Every 1:00 for 10:00
1 Deadlift

3 rounds for total reps:
1:00 Rope Climb
1:00 Rest

“Elizabeth”
For time:
21-15-9
Power Clean 135/95
Ring Dips
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Weightlifting
Push Press
75% 1×3
80% 3×2
85% 1.2.1

Power Clean + Hang Power Clean
70% 2+2, 2+2
75% 2+1, 1+2
80% 2+1, 1+2
85% 1+1, 1+1

Bench Press
2×5 -choose weight-
3×3 -choose weight-

Weighted Sit-ups
3×15 -choose weight-

“There are no shortcuts to any place worth going.”
~Beverly Sills

CrossFit
“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Clean
6 Shoulder to Overhead
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CrossFit Competitors
“Lactic Ladders”
10 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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Weightlifting
Snatch
70% 1×3
75% 2×2
80% 1×2
85% 3×1

Romainian Deadlift
4×4 -choose weight-

Back Squat
70% 1×5
75% 1×5
80% 3×5

“You’ve got to take the initiative and play your game.  In a decisive set, confidence is the difference.”
~Chris Evert

Closed

CrossFit Competitor
Clean
80% 1.1.1 (rest :10 between reps)
(rest as needed)
85% 1.1.1 (rest :10 between reps)
(rest as needed)
90% 1.1.1 (rest :10 between reps)
(rest as needed)
95% 2×1

For total time:
7:00 to complete:
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
~then~
7:00 to complete:
50 Over the Box Jump Burpees 20″
~then~
7:00 to complete:
30 Muscle-ups
~then~
7:00 to complete
1k Row
When you complete a workout rest until the next 7:00 starts
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Weightlifting
Clean + Jerk
70% 2+2, 2+1, 1+2
75% 2+1, 1+2
80% 1+1
85% 1+1, 1+1, 1+1

Snatch High Pull
4×4 -choose weight-

Stop Squat
70% 1×3
75% 1×2
80% 1.2.1

Hip Extension
3×10 -choose weight-

“The highest reward for man’s toil is not what he gets for it, but what he becomes by it.”
~John Ruskin

CrossFit
For load:
Deadlift 5-5-5-5-5
(rest as needed)

10 rounds for calories + reps:
1:00 Row
:15 Rest
:30 Push-ups
:15 Rest
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CrossFit Competitor
Snatch
75% 1×2
80% 2×1
85% 1×1
90% 3×1

Jerk
75% 1×2
80% 2×1
85% 1×1
90% 3×1

3 rounds for time:
400m Run
20 10′ Wall Ball Shots

For total reps:
1:00 Double Unders
1:00 Kettlebell Snatch 53/35
2:00 Double Unders
2:00 Kettlebell Snatch
3:00 Double Unders
3:00 Kettlebell Snatch

“It’s hard to beat a person who never gives up.”
~Babe Ruth

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Jerk Balance
4×3 -choose weight-

Power Snatch + Hang Power Snatch
70% 2+2, 2+2
75% 2+1, 1+2, 2+1
80% 1+1, 1+1, 1+1
based on power snatch 1rm

Clean Pull
100% 4×4

Front Squat
70% 2×4
75% 3×3

 
“Don’t wish it were easier.  Wish you were better.”
  ~Jim Rohn

CrossFit
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
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CrossFit Competitor
Clean + Hang Clean
75% 1+2, 1+2, 1+2
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
based on clean 1rm

Front Squat
75% 1×3
80% 2×2
85% 1×1
90% 3×1

“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Clean
6 Shoulder to Overhead

2 rounds for time:
300m Row
15 Toes to Bar
200m Row
12 Toes to Bar
100m Row
9 Toes to Bar
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Weightlifting
Clean
75% 2×3
80% 3×2

3 Position Snatch Pull
2×3 -choose weight-
3×2 -choose weight-

Bent Barbell Row
4×6 -choose weight-

Barbell Sit-ups
4×6 -choose weight-

“Don’t whine. Don’t complain. Don’t make excuses. Just get out there, and whatever you’re doing, do it to the best of your ability. And no one can do more than that.”
~John Wooden