East Valley CrossFit

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
_______________________________________

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
_____________________________________

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
____________________________________

CrossFit Competitor
Rest
____________________________________

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
___________________________________________

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
______________________________________________

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

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

For time:
20 Box Jumps 24/20
800m Run
60 Double unders
1000m Row
60 Double unders
800m Run
20 Box Jumps
______________________________________

CrossFit Competitor
Power Clean + Push Press
75% 2+2, 2+2
80% 2+2, 2+1
85% 1+1, 1+1, 1+1
based on push press 1rm

For total time:
5 rounds:
1 Muscle-up + 5 Ring Dips
~then~
5 rounds:
1 Strict HSPU + 5 Kipping HSPU
~then~
5 rounds:
1 Strict Pull-up + 5 CTB Pull-ups
~then~
5 rounds:
1 Strict HSPU + 5 Kipping HSPU
~then~
5 rounds:
1 Muscle-up + 5 Ring Dips
~then~
30 Hand Release Push-ups

8 rounds for total calories:
:30 Airdyne
:30 Rest
_________________________________________

Weightlifting
Push Press
75% 2×3
80% 3×2

Power Clean + Hang Power Clean
70% 2+2, 2+2
75% 2+1, 1+2, 2+1
80% 1+1, 1+1, 1+1
based on power clean 1rm

Bench Press
5×5 -choose weight-

Weighted Plank Hold
3x:45 -choose weight

“Far better is it to dare mighty things, to win glorius triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
~Theodore Roosevelt

CrossFit
“20 Minutes of fun”
For load:
Every 2:00 for 20:00
6 Deadlifts
6 Bent Rows
6 Hang Power Clean
6 Push Press
6 Front Squats
don’t set the bar down
__________________________________________

CrossFit Competitor
For time:
50 Double Unders
5 15′ Rope Climbs
40 Double Unders
4 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
2 Rope Climbs
10 Double Unders
1 Rope Climbs

Power Snatch + Snatch
70% 2+2, 2+2
75% 2+1, 1+2
80% 1+1
85% 1+1, 1+1, 1+1
based on power snatch 1rm

Back Squat
80% 2×2
85% 1×2
90% 1.2.1

For time:
2k Row
_____________________________________

Weightlifting
Muscle Snatch
2×3 -choose weight-
3×2 -choose weight-

Snatch
70% 2×3
75% 2×2
80% 3×1

Clean Deadlift
4×4 -choose weight-

Back Squat
70% 2×5
75% 3×5

“A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding.”

12:00-2:00p Open Gym

CrossFit Competitor
Clean
80% 2×2
85% 1.2
90% 3×1

Deadlift
80% 3×2
90% 3×1

Weighted Pull-ups
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-

“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
________________________________

Weightlifting
Clean + Jerk
70% 2+2, 2+2, 2+2
75% 2+1, 1+2, 1+1
80% 1+1, 1+1, 1+1

3 Position Snatch Pull
6×3 -choose weight-

Stop Squat
70% 2×3
75% 3×2

Hip Extensions
3×10 -choose weight-

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”
~Greg Glassman

CrossFit
“Daniel”
For time:
50 Pull-ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters
400m Run
50 Pull-ups
__________________________________________

CrossFit Competitor
3 rounds for time:
30 Double unders
15 Toes to Bar

Snatch
75% 2×2
80% 1.2.1
85% 3×1

Jerk
75% 2×2
80% 1.2.1
85% 3×1

“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
___________________________________________

Weightlifting
Rest

“For many of our people fitness training has become their sport–a sport where the aims are simply to become as fit as possible.”
~Greg Glassman

CrossFit
Rest
___________________________________

CrossFit Competitor
Rest
___________________________________

Weightlifting
Power Snatch
70% 2×3
75% 4×2

3 Position Clean Pull
6×3 -choose weight-

Front Squat
70% 4×4

3 rounds for total reps:
Toes to Bar
(rest 1:00)

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
~Greg Glassman