CrossFit
At a moderate load:
Overhead Squat 10-8-6-6
 
5 rounds for time:
30 Calorie Row
30 Sit-up
30 Double under
__________________________
 
Competitor 1
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 -
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Snatch Pull
100% 3×3
 
Back Squat
80% 3×3
 
Not timed:
3x150m Assault Air Runner
4x100m Assault Air Runner
5x50m Assault Air Runner
(alternate with a partner)
___________________________
 
Competitor 2
Not timed:
3x 150m Assault Air Runner
4x 100m Assault Air Runner
5x 50m Assault Air Runner
(alternate with a partner)
 
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
 
Pause Snatch Pull (:03 BK)
90% 3×3
 
Back Squat
80% 3×3
 
4 rounds:
12 Weighted Back Extension 25lbs
12 Incline Sit-up
_______________________________
 
FitEssentials
3 rounds:
:30 Single-arm DB Thruster (inc wt as able to complete 12+ reps)
:30 Rest
:30 Single-arm DB Thruster
:30 Rest 
:30 Strict Pull-up/Assisted Pull-up/Ring-Row
:30 Rest 
:60 Row
(rest 2:00 between rounds)
 
For time:
Row 500m
________________________________
 
Weightlifting
Deficit Power Snatch + Snatch
75% 2(1+2)
80% 4(1+1)
 
Deficit Snatch Pull
4×5 -choose weight-
 
Back Squat
70% 1×8
75% 4×6
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“Not what we have But what we enjoy, constitutes our abundance. “
~Epicurus

5:00a Competitor Training 

In House Competition 
7:00a Check-in
8:00a Heat 1
(Please do not park north of the gym)

CrossFit
For load:
Deadlift 2-2-2-2
 
For time:
21-15-9
Handstand Push-up
Pull-up
Front Squat 115/75
__________________________
 
Competitor 1&2
Power Snatch
70% 2×2
75% 2×2
80% 2×2
 
Push Press
70% 2×3
75% 2×3
80% 2×3
 
Front Squat
80% 3×3
 
3 rounds:
90yd Sled Push Shuttle 90/45
150m Assault Air Runner
(alternate rounds with partner)
 
(walk 200m)
 
4 rounds:
60yd Sled Push Shuttle 135/90
100m Assault Air Runner
(alternate rounds with partner)
 
(walk 200m)
 
5 rounds:
30yd Sled Push 180/135
50m Assault Air Runner
(alternate rounds with partner)
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“It is not enough to be busy. So are the ants. The question is: What are we busy about?” 
~Henry David Thoreau
Sleds
3 rounds:
90yd Sled Push Shuttle 90/45
150m Assault Air Runner
(alternate rounds with partner)
 
(walk 200m)
 
4 rounds:
60yd Sled Push Shuttle 135/90
100m Assault Air Runner
(alternate rounds with partner)
 
(walk 200m)
 
5 rounds:
30yd Sled Push Shuttle 180/90
50m Assault Air Runner
(alternate rounds with partner)
___________________________________
 
FitEssentials
3 rounds for reps + cals:
:30 DBall Over the Shoulder
:30 Assault Bike for calories
1:00 Rest
 
(rest 3:00)
 
3 rounds for reps + cals:
:30 Russian Kettlebell Swing
:30 Goblet Squat
1:00 Rest
 
(rest 3:00)
 
3 rounds for reps + cals:
:30 Kettlebell Sumo-Deadlift High Pull
:30 Goblet Squat
1:00 Rest
 
(rest 3:00)
 
3 rounds for reps + cals:
:30 Dumbbell Renegade Row
:30 Push-up
1:00 Rest
_______________________________
 
Weightlifting
Snatch Drills
(15:00)
 
2-Position Muscle Snatch (knee/floor)
6×1 -choose weight-
 
Jerk
5×2 -choose weight-
 
Incline Sit-up
5×10
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“I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.”
~E. B. White

 

CrossFit
Skill:
Rope Climb
 
With a partner for time:
1500m Row
75 Burpees
1000m Row
50 Burpees
500m Row
25 Burpees
(share work anyhow)
_______________________________
 
Competitor 1
Clean
80% 2×3
85% 3×2
 
5 rounds for time:
7 Deadlift 225/155
35′ Axle Walking Lunge (front rack) 90/70
7 Toes to Bar
 
7 rounds:
Assault Bike
:10 55/50 RPM
:10 60/55 RPM
:10 65/60 RPM
:10 70/65 RPM
:10 75/70 RPM
:10 80/75 RPM
 
For time:
400m Farmers Walk 53/35
________________________________
 
Competitor 2
7 rounds:
Assault Bike
:10 55/50 RPM
:10 60/55 RPM
:10 65/60 RPM
:10 70/65 RPM
:10 75/70 RPM
:10 80/75 RPM
 
Clean
80% 2×3
85% 3×2
 
5 rounds for time:
7 Deadlift 225/155
35′ Axle Walking Lunge (front rack) 90/70
7 Toes to Bar
 
For time:
600m Farmers Walk 53/35
________________________________
 
BodyStrong
AMRAP 1:00
Strict Pull-up
 
AMRAP 1:00
Calories on Ski Erg
 
AMRAP 1:00
Calories on Assault Bike
 
AMRAP 1:00
Burpee
 
AMRAP 1:00
Air squat or pistol
 
AMRAP 1:00
Row
 
AMARP 1:00
Handstand Push-up or Strict DB Press
 
AMRAP 1:00
Toes to Bar or Sit-up
____________________________________
 
Weightlifting
Power Clean + Clean
75% 2(1+2)
80% 3(1+1)
 
Clean Pull
5×3 -choose weight-
 
Front Squat
70% 2×6
75% 3×5
Regional2016e
“Our virtues and our failings are inseparable, like force and matter. When they separate, man is no more.” 
~Nikola Tesla
CrossFit
For Load:
Strict press 2-2-2-2-2
 
2 Rounds for reps:
1:00 Ring Dips
2:00 KB Swings 53/35
3:00 Sit-ups
2:00 Rest
____________________
 
Competitor 1
Jerk Dip (:03 pause in bottom)
90% 2×3
100% 2×2
 
Jerk
75% 2×3
80% 3×2
 
Power Clean
75% 2×3
80% 3×2
 
For total reps:
Every 1:00 for 10:00
1 Strict HSPU + Kipping HSPU
*start every minute with 20 double under
(choose weight prior to start. unbroken)
 
5 rounds for load:
No rest between exercises.
4-6 Weighted Chin-up
8-12 Machine Pullover
4-6 Weighted Dip
*same load for all sets
(rest 1:30 between rounds)
_____________________
 
Competitor 2
At a moderate pace:
2k Row
 
Jerk Dip (:03 pause in bottom)
90% 2×3
100% 2×2
 
Power Clean + Jerk
70% 2+2
75% 2+2
80% 2+2
85% 3(1+1)
 
“Cumulative Sets”
1-2-3-4-5-6-7-8..until failure
For total reps:
Strict Handstand Push-up
(rest :10 between sets)
 
5 rounds for load:
4-6 Weighted Chin-up
8-12 Machine Pullover
4-6 Weighted Dip
(same weight for all rounds)
_____________________
 
Aerobic Capacity
2 rounds for total calories:
5 rounds
AirRunner
:30 @50%
:30 @80%
 
(rest 1:00)
 
5 rounds
Bike/Ski
:30 @50%
:30 @80%
 
(rest 1:00)
 
5 rounds
Row
:30 @50%
:30 @80%
 
(rest 1:00)
_____________________
 
Weightlifting
Deficit Power Snatch
4×2 -choose weight
 
Power Clean + Pause Jerk
4(2+2) -choose weight-
 
Good Morning
4×7 -choose weight-
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“If I drive myself to the brink of my ability, then I don’t get stale or bored.”
~Dean Koontz

CrossFit
For load:
Back Squat 2-2-2-2-2
 
3 Rounds for time:
30 Wall Balls 20/14
200m Farmer Carry 53/35
_____________________________
 
Competitor 1
At a moderate load:
5+1, 4+1, 3+1, 2+1, 1+1
Snatch Grip Push Press + Overhead Squat
 
Snatch
75% 2×3
80% 3×2
 
Back Squat
70% 2×2
75% 2×1
80% 1×1
85% 2×1
90% 2×2
 
Not timed:
400-100-300-100-200-100-100-100m
Assault Air Runner
(alternate with a partner)
____________________________
 
Competitor 2
Not timed:
400-100-300-100-200-100-100-100m
Assault Air Runner
(alternate with a partner)
 
Snatch
80% 2×3
85% 3×2
 
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
 
Back Squat
70% 2×2
75% 2×1
80% 1×1
85% 2×1
90% 2×2
 
4 rounds not timed:
10 Weighted Back Extension 25lbs
10 Incline Sit-up
____________________________
 
FitEssentials
Romanian Deadlift 5-5-3-3-3 (slow tempo)
*Follow each set with :20 Side Plank w/Hip Abduction (both legs)
 
3 Rounds for cals + reps:
1:00 Lateral BSO
:30 Rest
1:00 Ball Slam
:30 Rest
1:00 Row
:30 Rest
1:00 Forearm Plank
:30 Rest
 
____________________________
 
Weightlifting
Hang Power Snatch + Snatch
75% 2(1+2)
80% 3(1+1)
 
Snatch Deadlift + Floating Snatch Pull
4(1+3) -choose weight-
 
Back Squat
70% 2×6
75% 3×5
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“Every right implies a responsibility; Every opportunity, an obligation, Every possession, a duty.”
~John D. Rockefeller

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:30a CrossFit
10:30a Weightlifting
____________________________
 
Weightlifting
Snatch Pull + Snatch
85% 4(1+2)
 
Clean + Front Squat + Jerk
75% 3(1+2+2)
80% 2(1+1+2)
 
Back Squat
80% 3×2
CrossFit
For load:
Deadlift 3-3-3-3
 
12:00 AMRAP
3 DBall Over Shoulder 150/80
9 Push-up
15 Air Squat
__________________________
 
Competitor 1
At a moderate load:
Every 1:00 for 10:00
2 Front SquatJerk
(make consistent increases)
 
For load:
Every 1:00 for 10:00
1 Split Power Clean (blocks) + 1 Split Jerk
(add 10lbs/5lbs each set)
 
Front Squat
70% 2×3
75% 3×2
 
Record splits:
5-10-15-20-25
Calories on the ski erg
*follow each set with the same number of back extensions
(rest as needed between rounds)
_________________________
 
Competitor 2
Power Snatch
70% 2×3
80% 3×2
 
Thruster
75% 1.2.1
80% 2.1.2
85% 1.2.1
 
Front Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
 
AMRAP 30:00
750m Row
35 Sit-ups
750m Assault Air Runner
35 Kettlebell Swing 53/35
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“The poet doesn’t invent. He listens.”
~Jean Cocteau

Sleds
4 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle 
60yd Sled Push Shuttle 
80m Air Runner Sprint
200m Walk
(alternate with a partner following each distance)

________________________

FitEssentials
Close Grip Bench Press 5-5-5-5
* :30 AMRAP Strict Pull-Up after each set
 
4 rounds for reps:
:40 Burpees
:20 Rest
 
(rest 6:00)
 
4 rounds for cals:
:40 Row
:20 Rest
 
(rest 6:00)
 
4 rounds for reps:
:40 DB Thruster
:20 Rest
_________________________________
 
Weightlifting
Snatch Drills
(15 min practice)
 
2-Position Pull + Snatch
6(1+1) -choose weight-
(2 position – hip/floor)
 
Power Jerk + Jerk
5(1+2) -choose weight-
 
GHD Sit-ups
4×20 
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“All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.”
~Calvin Coolidge