February 2014

CrossFit Competitor
Clean + Jerk
70% 2+2, 2+2
75% 2+1, 1+2
80% 1+1, 1+1
85% 1+1, 1+1

For total reps:
Every 1:00 for 16:00
Even min: Ring Muscle-ups
Odd min: 10′ Wall Ball Shots 20/14
(choose reps prior to start.  only score unbroken sets)

For time:
21-15-9
Burpees
Box Jump 24/20
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Weightlifting
Snatch
70% 2×3
75% 3×2
80% 2×1

Power Clean + Push Press
75% 2+2, 2+2
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1

Front Squat
75% 2×3
80% 3×2

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“Do or do not.  There is no try.”
~Yoda

 

AMRAP 10:00
30 Double unders
15 Power Snatches 75/55

EastVallyCrossfit region

And so it begins…

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Muscle Clean
2×3 80%
2×2 85%
2×1 90%

Jerk
70% 2×3
75% 3×2
80% 2×1

Snatch Pull
100% 3×3
+10kg 3×2

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“One man can be a crucial ingredient on a team, but one man cannot make a team.”
~Kareem Abdul-Jabbar

CrossFit
For load:
Weighted Pull-up 5-5-5-5-5
(rest as needed)

3 rounds for time:
30 Push-ups
30 American Kettlebell Swings 53/35

For time:
50 Air Squats
100 Double unders
50 Air Squats
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CrossFit Competitor
For time:
2-3-2-3-2
Rope Climb
(alternate with partner)

Thruster
70% 2×2
75% 2×2
80% 2×1

3 rounds for Calories:
1:00 Airdyne
1:00 Rest
1:00 Row
1:00 Rest
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Weightlifting
Power Snatch
80% 2×3
85% 3×2

Clean Pull
100% 2×3
+10kg 2×3
+15kg 2×2

Front Squat
2×3 80%
2×2 85%
2×1 90%

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“It is by logic that we prove, but by intuition that we discover.”
~Henri Poncare

CrossFit
For load:
Back Squat 3×8
(rest as needed)

3 rounds for Reps + Calories:
1:00 Airdyne
1:00 Rest
1:00 Burpees to plate (45lbs)
1:00 Rest
1:00 Wall Ball 20/14
1:00 Rest
_____________________________________________

CrossFit Competitor
For time:
3-2-3-2-3-2
Ring Muscle-ups
(alternate with partner)

For total reps:
Every 1:00 for 10:00
Even min: CTB Pull-ups
Odd min: Strict HSPU
(start every min with 20 DU)
(choose reps prior to start. only score unbroken rounds)

5 rounds for time:
7 Box Jumps 24/20
7 Burpees to Plate (45lbs)
_______________________________________________

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

Push Press
80% 3×3
85% 2×2
90% 2×1

Snatch High Pull
70% 2×3
75% 2×3
80% 3×2

Tawfik

“Excellence is the gradual result of always striving to do better.”
  ~Pat Riley

CrossFit
For load:
Bench Press 3×3
(rest as needed)

3 rounds for time:
500m Row
400m Run
30 Push-ups
(rest 2:00)
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CrossFit Competitor
Front Squat
70% 2×2
75% 2×2
80% 2×2

For load:
Every 1:00 for 10:00
1 Snatch

Power Clean + Push Press
70% 2+2, 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1
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Weightlifting
Muscle Snatch
2×3 80%
2×2 85%
3×1 90%

Romanian Deadlift
4×3 -Choose Weight-

Back Squat
80% 3×3
85% 2×2
90% 2×1

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“I don’t know the key to success, but the key to failure is trying to please everybody.”
~Bill Cosby

8:00a-10:00a Open Gym
10:00a-2:00p Juggernaut Clinic
2:00p-4:00p Programming for Weightlifting and Applications to CrossFit

CrossFit Competitor
For time:
5-4-3-2-1
Ring Muscle-ups
(alternate with partner)

With a partner for time:
50 Double unders (each)
50 Handstand Push-ups
50 Pull-ups
50 Axle STO 130/90
50′ Walking Lunge (each) 130/90
50 Push-ups (hand release)
5 Rope Climbs
(Divide work however you like.  One person works at a time.)
___________________________________________________

Weightlifting
Power Clean + Push Press
75% 2+2, 2+2, 2+2
80% 2+2, 2+1, 1+1
85% 1+1, 1+1

Power Snatch
75% 3×2
80% 2×2
85% 3×1

Front Squat
75% 3×3
80% 3×2

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“Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air.”
~J.Q. Adams

CrossFit
For load:
Thruster 3×3
(rest as needed)

For time:
20 Front Squats 185/110
30 Box Jump 24/20
40 KBS 53/35
50 Wall Ball 20/14
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CrossFit Competitor
Front Squat
80% 2×2
85% 2×2
90% 2×1

For time:
20 Weighted Leg Lifts 10lbs
30 Weighted Sit-ups 35lbs
40 Toes to Bar

10:00 for Calories:
Airdyne
___________________________________________________________

Weightlifting
Rest

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“Million dollar ideas are a dime a dozen.  The determination to see the idea through is what’s priceless.”
~Robert Dieffenbach

CrossFit
Rest
______________________________________________

CrossFit  Competitor
Rest
______________________________________________

Weightlifting
Muscle Clean
2×3 70%
2×3 75%
2×2 80%

Clean Pull
100% 2×4
+ 10kg 3×3

Back Squat
75% 4×4

Bench Press
5×5 -Choose Weight-

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“Your actions are your only true belongings.”
~Allan Lokos