October 2013

CrossFit
Rest
_____________________________________________

Competitor
Rest
_____________________________________________

Weightlifting
Clean
80% 3×2
85% 3×2

Clean Pull 
100% 4×3

Drop Snatch
70% 3×3
75% 2×3

Lung Jump
Test

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“Honor your calling.  Everybody has one.  Trust your heart and success will come to you.”
~Oprah

CrossFit
3 rounds for total reps:
Pull-ups
(rest 1:00)

For time:
5 Rope Climb 12”
25 Push-ups
4 Rope Climb
25 Push-ups
3 Rope Climb
25 Push-ups
2 Rope Climb
25 Push-ups
1 Rope Climb

For time:
800m Run
______________________________________________

CrossFit Competitor
5 rounds for load:
1 Power Snatch + 1 Snatch
(rest as needed)

3 rounds for time:
21 Kettbell Swings 53/35
21 Toes to Bar

Not timed:
1 Mile run
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Weightlifting
Snatch
75% 2×3
80% 2×2
85% 2×2

Push Press
80% 1×3
85% 2×2
90% 2×1
95% 1×1
PR

Front Squat
80% 2×3
85% 2×3

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“Behold the turtle.  He makes progress only when he sticks his neck out.”
~James. B. Conant

CrossFit
5 rounds for load:
1 Power Clean + 1 Clean
(rest as needed)

5 rounds for load:
1 Push Press + 1 Jerk
(rest as needed)

5 rounds for load:
3 Front Squats + 3 Back Squats
(rest as needed)
_______________________________________________

CrossFit Competitor
For time:
21-15-9
Box Jump 24/20
Wall Ball Shots 20/14
Double Under

3 rounds for time:
500m Row
400m Run
(rest 1:00)

PNF Stretch
_________________________________________________

Weightlifting
Power Clean
75% 2×2
80% 2×2
85% 2×2

Snatch Pull
100% 4×3

Push Press(snatch grip)
70%2×4
75% 2×3
80% 2×3

Bench Press
85% 3×4
90% 2×3

Milo

“Do not free a camel of the burden of his hump; you may be freeing him from being a camel.”
~G.K.Chesterton

CrossFit
For time:
21-15-9
Box Jump 24/20
Toes to Bar
Double Under

3 rounds for time:
500m Row
400m Run
(rest 1:00)
________________________________________

CrossFit Competitor
5 rounds for load:
1 Power Clean + 1 Clean + 1 Jerk
(rest as needed)

For time:
5 Rope Climb 12”
20 Handstand Push-ups
4 Rope Climb
15 Handstand Push-ups
3 Rope Climb
10 Handstand Push-ups
2 Rope Climb
5 Handstand Push-ups
1 Rope Climb

For time:
800m Run
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Weightlifting
Power Snatch
75% 2×3
80% 2×2
85% 2×2

Jerk
75% 3×3
80% 3×2

Back Squat
85% 3×3
90% 2×2

Tabata
Dips/Sit-ups

B4B13 (2)
EVCF B4B 2013

“Be miserable. Or motivate yourself.  Whatever has to be done, it’s always your choice.”
~Wayne Dyer

11:00-2:00p Rowing Clinic with Kare Williams

CrossFit Competitor
For load:
Dumbbell Snatch 1-1-1-1-1 (each arm)
(rest as needed)

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

3 rounds not timed:
1 Strict Muscle-up + 2 x Ten Second Ring Dips
(rest as needed)

AMRAP 8:00
2 Ring Muscle-ups
4 Handstand Push-ups
6 Pistols (alternate legs)

_____________________________________________

Weightlifting
Clean
75% 2×3
80% 2×2
85% 3×2

Drop Snatch
75% 3×3
80% 3×3

Back Squat
80% 3×3
85% 2×3

Tabata
Upright Row/Bent Row

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“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”
~Buddha

CrossFit
5 rounds for load:
1 Power Clean + 2 Hang Clean (below knee)
(rest as needed)

For load:
Push Press 3-3-3-3-3
(rest as needed)

For load:
Front Squat 3-3-3-3-3
(rest as needed)
__________________________________________________

CrossFit Competitor
For time:
400m Run
(rest 2:00)
1600m Run
(rest 2:00)
800m Run
(rest 2:00)
400m Run

PNF Stretch
______________________________________________________

Weightlifting
Rest

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“If you don’t like something, change it.  If you can’t change it, change your attitude.  Don’t complain.”
~Maya Angelou

CrossFit
Rest
____________________________________________

CrossFit Competitor
Rest
____________________________________________

Weightlifting
Power Snatch
80% 2×2
85% 1×2
90% 1×1
95% 1×1
PR

Clean Pull
100% 4×3

Push Press
75% 2×3
80% 2×3
85% 2×2

Lung Jump
Test

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“Whoever wants to reach a distant goal must take many small steps.”
~Helmut Schmidt

 

CrossFit
For time:
400m Run
(rest 2:00)
1600m Run
(rest 2:00)
400m Run

PNF Stretch
_____________________________________________

CrossFit Competitor
5 rounds for load:
1 Power Clean + 2 Hang Clean(below knee)
(rest as needed)

5 rounds for load:
1 Push Press + 2 Jerks
(rest as needed)

Front Squat
80% 2×2
85% 2×2
90% 2×2
95% 2×1
_______________________________________________

Weightlifting
Power Clean + Clean(knee)
75% 2+2, 1+3
80% 1+2, 1+2
85%1+1, 1+1

Push Jerk
75% 3×3
80% 2×3

Front Squat
85% 3×3

Sprint
4x30yard

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“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
~Thomas A. Edison

CrossFit
“Lauriel”
For Time: 
23 Deadlifts 155/110
23 Handstand Pushups
23 Back Squats
23 Burpees
23 Ground-to-Overhead
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CrossFit Competitors
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups

3 rounds for total reps:
Bar Muscle-ups
(rest 1:00)
___________________________________________

Weightlifting
Power-Snatch+Snatch(high-hang)
75% 2+2, 1+2
80% 2+1, 1+1
85% 1+1, 1+1

Snatch Pull
100% 4×3

Push Press(snatch grip)
70%2×4
75% 2×3
80% 2×3

Bench Press
80% 3×5
85% 3×4
90% 2×3

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“If you really want to do something, you’ll find a way.  If you don’t, you’ll find an excuse.”
~Jim Rohn