East Valley CrossFit

CrossFit
Skill
Turkish Get-up

Deadlift
Build to a heavy set of 5
100% of heavy set 4.3.2.1
*follow each set with a :15 handstand hold

For time:
30 Over the Box Jumps 20″ (may use hands)
50 Ball Slams 20/14
70 Russian Kettlebell Swings 70/44
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Competitor 1
Power Snatch + Drop Snatch
Build to a heavy set of 1+1
100% of heavy set: Snatch 5×1

Front Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2

1.5 Press
3×3 -choose weight-
(strict, controlled movement. no bounce)

AMRAP 3:00
1-2-3-4-5-6-7-8-9….
Bar Muscle-up
(alternate sets with a partner)

10 rounds for time:
10 Ring Rows
10 Push-ups
100m Run
(wear a vest 20/14)
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Competitor 2
Power Snatch + Drop Snatch
Build to a heavy set of 1+1
100% of heavy set: Snatch 5×1

Back Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2

AMRAP 3:00
1-2-3-4-5-6-7-8-9….
Bar Muscle-up
(alternate sets with a partner)

For total reps:
Every 1:00 for 10:00
Odd min: Tempo Ring Pull-up 3131
Even min: Tempo Ring Dip 3131
(choose reps prior to start. unbroken)

For time:
30 Calories on the Assault Bike
45′ DBall Carry 150/100
15 DBall Over the Shoulder
45′ DBall Carry
20 Calories on the Assault Bike
45′ DBall Carry
10 DBall Over the Shoulder
45′ DBall Carry
10 Calories on the Assault Bike
45′ DBall Carry
5 DBall Over the Shoulder
45′ DBall Carry
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Weightlifting
Rest

“There is something about building up a comradeship – that I still believe is the greatest of all feats – and sharing in the dangers with your company of peers. It’s the intense effort, the giving of everything you’ve got. It’s really a very pleasant sensation.”
~Edmund Hillary

CrossFit
Bench Press
Build to a heavy set of 5
100% of heavy set: 4,3,2,1
*follow each set with 1 rope climb

For time:
35 Weighted Sit-up 25lbs
35 Toes to Bar

10 rounds for time:
10 Kettlebell High Pulls 70/53
10 Push-ups
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Competitor 1
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1 -choose weight-

Block Snatch Pull + Block Snatch
Build to a heavy set of 2+2
85% of heavy set: 3(2+1)

AMRAP 3:00
9 DBall over the shoulder 150/80
12 Dumbbell Thrusters 50/35
15 GHD Sit-ups
Max Calories on the Assault Bike

(rest 3:00)

AMRAP 5:00
9 DBall over the shoulder
12 Dumbbell Thrusters
15 GHD Sit-ups
Max Calories on the Assault Bike

(rest 3:00)

AMRAP 7:00
9 DBall over the shoulder
12 Dumbbell Thrusters
15 GHD Sit-ups
Max Calories on the Assault Bike
_________________________

Competitor 2
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1 -choose weight-

Block Snatch Pull + Block Snatch
Build to a heavy set of 2+2
85% of heavy set: 3(2+1)

Snatch Pull
3×3 -choose weight-

For time:
21 Front Squats 135/95
500m Row

(rest 3:00)

15 Front Squats 155/105
500m Row

(rest 3:00)

9 Front Squats 185/125
500m Row

(rest 3:00)

6 Front Squats 205/135
500m Row

(rest 3:00)

3 Front Squats 225/155
500m Row
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Weightlifting
Front Squat
Test 5rm

Power Snatch
75% 4×2

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

“Give people enough guidance to make the decisions you want them to make. Don’t tell them what to do, but encourage them to do what is best.”
~Jimmy Johnson

CrossFit
For load:
Weighted Pull-ups 5-3-2-3-5
(leave 1 rep in the tank every set)

For time:
150 Double unders

3 rounds for time:
20 Ring Push-ups
:30 L-Sit Hold
50 Air Squats
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Competitor 1
Strict Press
Build to a heavy set of 1

For load:
Every 1:00 for 10:00
3 Power Snatches
(add 10lbs/5lbs each set)

Front Squat
3 waves
75% 1×2
80% 1×2
85% 1×2
*follow each set with a 20′ hand walk

For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Toes to Bar

3 rounds for time:
20 Dumbbell Power Cleans 50/35
30 Wall Ball Shots 20/14
50 Double unders
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Competitor 2
Back Squat
Build to a heavy set of 1

For load:
Every 1:00 for 10:00
3 Power Snatches
(add 10lbs/5lbs each set)

Weighted Bar Dips
Build to a heavy set of 5
100% of heavy set: 4.3.2.1
*follow each set with 1 legless rope climb

3 rounds for total reps:
8 Barbell Pullovers (same weight as last week)
Kipping Pull-ups (not butterfly)
(rest 1:00 between rounds)

For time:
75 Double Unders
25 Toes to Bar
50′ Hand Walk
25 Wall Ball Shots 30/20
50′ Hand Walk
25 Dumbbell Power Cleans 70/50
50′ Hand Walk
25 Wall Ball Shots
50′ Hand Walk
25 Toes to Bar
75 Double Unders
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Weightlifting
Rest