April 2013

CrossFit
For load:
Bench Press 8-8-8-8
(Rest 1:30)

5 rounds for total reps:
3:00 to complete
400m Run
Max Ball Slams 20/14
(alternate rounds with a partner)
____________________________________________
CrossFit Competitor
For load:
Dumbell Clean & Jerk 7-5-3
(rest 1:30)

For load:
Every 1:00 for 10:00
1 Deadlift (add weight every set)

3 rounds for time:
500m Row
20 Over the Rower Burpees
(rest 2:00)
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Weightlifting
Push Press:
60%  2×3
70%  2×3
80%  2×2
90%  2×1

Deadlift:
80%  3×3
90%  3×3

Drop-Snatch:
-choose your weight: 4.3.3.4.2.2

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“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.”
~Thomas Paine

CrossFit
For time:

50-40-30-20-10
Kettlebell Swing 53/35
Sit-up
______________________________________________
CrossFit Competitor
For total reps:
Every 1:00 for 20:00
Odd min: Chest to Bar Pull-ups
Even min: Handstand Push-up
(start every min w/ 20 Double Unders)

10 rounds for load:
20yrd Dog Sled Push (add wt every set)
(rest 1:00)
_______________________________________________
Weightlifting
Clean & Jerk:
70% 2+1, 1+2
75% 2+2, 2+2
80% 1+2, 2+1, 1+1

Snatch-Pull:
90% 3×3
100% 3×3

Front-Squat:
80% 3×3
85% 2×3

ASS13

“It is better to prevent than to cure.”
~Peruvian Proverb

CrossFit
“CrossFit Total”
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1
_____________________________________________
CrossFit Competitor
For load:
Snatch 3-2-3-2 (Touch & Go)
(rest 2:00)

For total reps:
Every 1:00 for 20:00

Odd min: Toes to Bar
Even min: Hang Clean 185/125

For time:
12-9-6
GHD Sit-up
Box Jump 30/24
Back Ext
_______________________________________________
Weightlifting
Snatch:
70% 4×2
80% 3×2

Clean-Pull:
80% 2×3
90% 2×3
95% 2×2

Back-Squat:
80% 3×3
90% 2×3

Kristin Haberly Profile Photo

“You have power over your mind – not outside events. Realize this, and you will find strength.”
~Marcus Aurelius

9:00a-3:00p Arizona Strength Summit

7:30 Track Workout at Corona del Sol
9:00a-3:00p Arizona Strength Summit
3:00p Weightlifting Club
_______________________________________________
Weightlifting
Snatch
80% 2×2
85% 1×2
90% 1×1
100% 1×1
PR

Clean & Jerk
80% 2+1
85% 2×1
90% 1×1
100% 1×1
PR

Front Squat
80% 2×3
85% 2×2
90% 2×2

Practice:
10 min:drop snatch
10 min: split jerk

ArizonaStrengthSummit2013

CrossFit

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
______________________________________________
CrossFit Competitor

For load:
Front Squat 2-2-2
(rest 2:00)

AMRAP 8:00
2 Ring Muscle-ups
4 Handstand Push-ups
6 8′ Wall Ball Shot 60/40

3 rounds for total Reps:
Butterfly Pull-ups
(rest 1:30)
______________________________________________
Weightlifting
Rest

Liddy
“If you don’t go after what you want, you’ll never have it. If you don’t ask, the answer is always no. If you don’t step forward, you’re always in the same place.”
~Nora Roberts

12:00p Yoga
4:00p Open Gym
4:00-7:00p Weightlifting Club
5:00p Kettlebell Club
7:00p Powerlifting Club
____________________________________________
Weightlifting
Snatch:
80% 2×3
85% 2×2
90% 2×1
100% 1

Clean+Push Jerk:
80% 2+1 , 1+2
85% 2+2 , 1+2
90% 1+1 , 1+1

Deadlift:
80% 2×3
90% 2×3
95% 2×2

CrossFit
“You vs Your Partner”
3 rounds for total calories rowed:
Partner 1 Rows for Cal in the time it takes Partner 2 to run 400m.
(rest 1:00)
Partner 2 Rows for Cal in the time it takes Partner 1 to run 400m.
(rest 1:00)
____________________________________________
CrossFit Competitors
For load:
Every 1:00 for 10:00
1 Power Clean & Jerk

For total Reps:
Every 1:00 for 10:00
Odd min: HSPU (deficit)
Even min: Rope Climb

5 rounds for time:
50 Yard Shuttle
5 Single Arm Dumbbell Snatches 80/60
_____________________________________________
Weightlifting
Power Snatch:
70% 3×3
80% 3×3

Jerk:
70% 3×3
80% 3×3
85% 2×2 

Back-Squat:
80% 3×3
90% 3×2
Istvan

“Action makes more fortune than caution.”
~Luc DeClapiers

CrossFit
For load:
DBall Over the Shoulder  3-3-3-3-3
(rest 1:30)

“Donkey Kong”
For time:
21-15-9
Kettlebell Swings 53/35
Burpees
Box Jumps 24/20
__________________________________________
CrossFit Competitor
For time:
15-12-9
GHD Sit-up
Box Jump 30/24
Toes to Bar

8 rounds:
40m Dog Sled Push 160/115
(rest 1:00)
___________________________________________
Weightlifting
Clean:
80% 2×3
85% 2×2
90% 2×1

Snatch Pull:(take 100% from 1RM snatch)
1oo% 3×3
+10kg   3×2

Front-Squat:
80% 3×3
90% 3×3

IMG_3810

“The time you enjoy wasting is not wasted time.”
~Bertrand Russell

CrossFit
For load:
Back Squat 3-3-3-3-3
(rest 2:00)

For load:
Press 3-3-3-3-3
(rest 2:00)

For load:
Deadlift 3-3-3-3-3
(rest 2:00)
_______________________________________________
CrossFit Competitors
For load:
Every 1:00 for 10:00
1 Power Snatch

For Load & Reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Wt Pull-up 45/25

3 rounds for time:
50 Double Unders
7 Dumbbell Clean & Jerk 65/45
__________________________________________
Weightlifting
Snatch:
80% 2×3
85% 2×2
90% 2×1
95% 1

Back Squat:
80% 4×3
85% 3×2
90% 2×2

Deadlift:
80% 3×3
85% 2×3
90% 2×2

santan

“If you take responsibility for yourself you will develop a hunger to accomplish your dreams.”
~Les Brown