CrossFit
AMRAP 1:00
Rope Climbs
 
AMRAP 1:00
Handstand Push-ups
 
AMRAP 1:00
Toes to Bar
 
3 rounds for time:
500m Row
400m Run
30 Double unders
___________
 
Competitor 1
For load:
Close Grip Bench Press 8-5-5-3-3-3
*follow each set with 1 legless rope climb
 
For load:
Every 1:00 for 10:00
2 Power Clean & Push Press
(make consistent increases)
 
AMRAP 7:00
Ring Muscle-ups
 
For time:
100/70 Calories on The Assault Bike
___________


Competitor 2

Bench Press
Test 1RM
 
For load:
Every 1:00 for 10:00
2 Power Clean & Push Press
(make consistent increases)
 
For time:
30 Ring Muscle-ups
 
Independent Session
30-50min Sustained Work at 70% MHR
___________
 
Weightlifting
Power Snatch + Drop Snatch
75% 4(2+1)
 
Power Clean + Push Press
75% 4(2+1)
 
Press
3×5 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“The only fence against the world is a thorough knowledge of it.”
~John Locke
CrossFit
For load:
Every 1:00 for 10:00
1 Push Press
(make consistent increases)
 
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
_______________
 
Competitor 1
5 rounds for load:
1 Slow Snatch Pull (:05) + 1 Hang Snatch (BK) + 1 Drop Snatch
(make consistent increases)
 
For load:
Back Squat 8-8-8-8-8
(make consistent increases)
 
AMRAP 20:00
300m Row
25 Double unders
200m Run
15 Toes to Bar
______________
 
Competitor 2
5 rounds for load:
1 Slow Snatch Pull (:05) + 1 Hang Snatch (BK) + 1 Drop Snatch
(make consistent increases)
 
For load:
Back Squat 8-8-8-8-8
(make consistent increases)
 
4 rounds for load:
8 Rollouts + 8 Barbell Sit-ups
(make consistent increases)
 
For time:
100/70 Calories on The Assault Bike
_____________
 
Weightlifting
Block Snatch
75% 3×2
80% 4×1
 
Snatch Pull
3×3 -choose weight-
 
Front Squat
80% 4×3
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
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“There are no problems we cannot solve together, and very few that we can solve by ourselves.”
~Lyndon B. Johnson

7:00a Sprint
8:00a CrossFit Competitor
8:00a Weightlifting
10:00a Strongman
10:30a Kettlebell
10:30a Powerlifting
12:00p-4:00p Iron Athlete Strongman Clinic
__________

Weightlifting
Snatch
Test 1rm

Clean & Jerk
Test 1rm

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CrossFit
For load:
Every 1:00 for 10:00
1 Cluster + 1 Thruster
(make consistent increases)
 
For time:
12-9-6-3
Handstand Push-up
Ball Slam 20/14
Ring Dip
Ball Slam
Push-up
 
4 rounds for time:
250m Row
(1:00)
_______________
 
Competitor 1
Skill
Tall Jerk Drill
 
For load:
Hang Power Snatch (BK) 5-5-5-5-5
(make consistent increases)
 
For load:
Bar Dips 3-3-3-3-3
(make consistent increases)
 
For time:
600m Run
12 Back Squats 205/135
4 Rope Climbs
400m Run
9 Back Squats
3 Rope Climbs
200m Run
6 Back Squats
2 Rope Climbs
______________
 
Competitor 2
Skill
Tall Jerk Drill
 
For load:
Hang Power Snatch (BK) 5-5-5-5-5
(make Consistent increases)
 
3 rounds for time:
12 Thrusters 135/95
6 Bar Muscle-ups
3 DBall Over The Shoulder 150/100
 
7 rounds at 2k pace:
500m Row
(rest 1:00)
______________
 
Weightlifting
Rest
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“One way to get the most out of life is to look upon it as an adventure.”
~William Feather

CrossFit
Rest
____________

Competitor 1&2
Rest
____________

Weightlifting
(Competitors, if you’re testing Friday, take a rest day today)

Snatch
70% 4×1

Clean + Jerk
70% 4(1+1)

Back Squat
70% 4×2

Barbell Row
4×8 -choose weight-

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“Life is really simple, but we insist on making it complicated.”
~Confucius
CrossFit
10:00 to establish:
Heavy Turkish Get-up
 
For time:
1 Mile Assault Bike
50 Wall Ball Shots 20/14
30 Deadlifts 225/155
10 Bar Muscle-ups
_______________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Hang Cleans (from hip)
(make consistent increases)
 
For load:
1.5 Front Squat 3-3-3-3-3
(make consistent increases)
 
AMRAP 7:00
7 Deadlifts 275/185
14 Box Jumps 24/20
7 Handstand Push-ups
 
For time:
150 Double unders
_______________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Hang Cleans (from hip)
(make consistent increases)
 
For load:
1.5 Front Squat 3-3-3-3-3
(make consistent increases)
 
For time:
15-30-45-30-15
Hand Walk
Double unders
(both exercises completed unbroken)
 
4 rounds for time:
21 Calorie Assault Bike
7 Strict Handstand Push-ups
21 Box Jumps 24/20
7 Deadlift 315/205
_______________
 
Weightlifting
Snatch
70% 3(1+1)
 
Clean + Jerk
70% 3(1+1)
 
Front Squat
75% 4×3
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
Donnie2

“Most folks are as happy as they make up their minds to be.”
~Abraham Lincoln
CrossFit
5 rounds for time:
1 Rope Climb
250m Row
2 Wall Walk
200m Run
3 DBall Over the Shoulder 150/80
30 Double unders
__________
 
Competitor 1
For load:
Close Grip Bench Press 5-5-5-5-5
*follow each set with 1 legless rope climb
 
10 rounds for time:
3 Pull-ups + 2 Toes to Bar + 1 Bar Muscle-up
(each round unbroken)
 
“Elizabeth”
For time:
21-15-9
Clean 135/95
Ring Dip
(full cleans)
___________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Push Presses
(make consistent increases)
 
Bench Press
60% 1×5
70% 1×3
80% 2×2
90% 3×1
95% (only do this set if you hit 3 good reps at 90%)
 
For total reps:
3:00 Strict Ring Muscle-ups
2:00 Ring Muscle-ups
1:00 Ring Dips
 
3 rounds for time:
25 Wall Ball Shots 20/14
25 Pull-ups
___________
 
Weightlifting
Power Snatch
80% 4×1
 
Power Clean
80% 4×1
 
Snatch Pull
100% 4×3
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
14102253_1762176180692952_4036058214548142817_n
“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”
~Winston Churchill
CrossFit
For load:
Push Press 3-3-2-2-2
(make consistent increases)
 
For time:
40 Pull-ups
30 Clean & Jerks 115/75
20 Bar Facing Burpees
________________
 
Competitor 1
5 rounds for load:
1 Slow Snatch Pull (:05) + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
For load:
Back Squat 8-8-8-8-8
*follow each set with 3 Glute-Ham Raises
 
3 rounds for time:
500m Row
400m Run
50 Double unders
________________
 
Competitor 2
5 rounds for load:
1 Slow Snatch Pull (:05) + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
For load:
Back Squat 8-8-8-8-8
*follow each set with 3 Glute-Ham Raises
 
5 rounds for load:
5 Rollouts + 5 Barbell Sit-ups
(make consistent increases)
 
5 rounds for time:
500m Row
400m Run
50 Double unders
________________
 
Weightlifting
Snatch
80% 3×1
 
Clean + Jerk
80% 3(1+1)
 
Back Squat
80% 4×2
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
10968378_10205155852870261_8455587924248759165_n

“Have patience with all things, But, first of all with yourself.”
~Saint Francis de Sales

7:00a Sprint
8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Kettlebell
10:30a Powerlifting
12:00p Weightlifting
12:00p Strongman
2:00p-5:00p Iron Athlete Gymnastics Specialty Clinic
_____________

Weightlifting
Snatch
90% 3×1
95% 1×1
(95% only if all three attempts at 90% made)

Clean + Jerk
90% 3(1+1)
95% 1(1+1)
(95% only if all three attempts at 90% made)

Front Squat
Find 2RM

13816756_836612479773018_1057414015_n

CrossFit
For load:
Power Snatch 2-2-2-2-2
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Toes to Bar
(start every minute with 5 burpees)
 
6 rounds for distance:
:30 Row
:30 Rest
________________
 
Competitor 1
For load:
Hang Clean 5-5-5-5-5
(make consistent increases)
 
Deadlift
Test 1RM
 
For load:
Weighted Bar Dips 5-5-5-5-5
(make consistent increases)
 
AMRAP 15:00
25 Calorie Row
25 Push-ups
_________________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Clean Deadlifts + 1 Hang Clean + 1 Jerk
(make consistent increases)
 
Deadlift
Test 1RM
 
Bench Press
2 Waves:
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 1×2
(rest as needed)
 
5 rounds for time:
28/21 Calories on the Assault Bike
14 Handstand Push-ups
__________________

Weightlifting
Rest

Niles
“An ounce of performance is worth pounds of promises. “
~Mae West