March 2014

CrossFit Competitor
Clean
80% 2×3
85% 3×2

Deadlift
75% 2×3
85% 3×2

Weighted Pull-up
2×3 -choose weight-
3×2 -choose weight-

“Fran”
21-15-9
Thrusters 95/65
Pull-ups
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Weightlifting
11:00a Training Meet

Tigers

“The distinction we make between resistance training and metabolic training (“cardio”) may seem clear to us, but nature honors no such distinction.”
~Greg Glassman

CrossFit
“Nicole”
AMRAP 20:00
400m Run
Max Rep Pull-ups
as soon as you drop from the bar start the next run
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CrossFit Competitor
Snatch
75% 2×3
80% 3×2
based on snatch 1rm

Jerk
75% 2×3
80% 3×2
based on jerk 1rm

5 rounds for total reps:
Strict Handstand Push-ups
(rest :30)

5 rounds for time:
400m Run
3 15′ Rope Climbs
7 Power Clean & Jerk 135/95
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Weightlifting
Light Barbell work in preparation for tomorrow’s Training Meet at 11:00a

StaceyS1

“We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.”
~Greg Glassman

CrossFit
Rest
_____________________________________________

CrossFit Competitor
Rest
_____________________________________________

Weightlifting
Rest in preparation for Training Meet on Saturday at 11:00a

CrossFit
5 rounds for time:
1 15′ Rope Climb
2 Wall Walks
3 DBall Over the Shoulder 100/60

AMRAP 7:00
250m Row
7 Shoulder to Overhead 95/65

3 rounds for total reps:
Toes to Bar
(rest :30)
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CrossFit Competitor
Hang Power Clean
75% 2×3
80% 3×2
based on power clean 1rm

Front Squat
75% 2×3
80% 3×2
based on front squat 1rm

5 rounds for total reps:
Butterfly CTB Pull-ups
(rest :30)

20:00 for calories:
1:00 Assault Bike
1:00 Rest
(alternate with a partner)
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Weightlifting
Snatch
70% 3×1
75% 2×1

Clean + Jerk
70% 1+1, 1+1
75% 1+1, 1+1

Push Press
70% 3×3

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Good things take time, as they should. We shouldn’t expect good things to happen overnight. Actually, getting something too easily or too soon can cheapen the outcome.
~John Wooden

 

CrossFit
5 rounds for load:
2 Front Squats
2 Back Squats
(rest as needed)

3 rounds for time:
30 Wall Ball Shots 20/14
40 Russian Kettlebell Swings 53/35
50 Sit-ups
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CrossFit Competitor
Push Press
75% 2×3
80% 3×2
based on push press 1rm

For time:
1-3-1-5-1-5-1-3-1
Ring Muscle-up
(alternate with a partner)

“Christine”
3 rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20

For time:
21-15-9
Toes to Bar
Ring Dips
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Weightlifting
Rest

Bob605DL

“Life is not about how hard you can hit, but how much you can get hit & still keep moving forward.”
~Rocky Balboa

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

“Christine”
3 rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20
___________________________________________
CrossFit Competitor
Hang Power Snatch
75% 2×3
80% 3×2
based on power snatch 1rm

Back Squat
75% 2×3
80% 3×2
based on back squat 1rm

5 rounds for time:
21 Double unders (unbroken)
3 Kettlebell Snatch (each arm) 53/35

20:00 for calories:
1:00 Row
1:00 Rest
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Weightlifting
Athletes will test the Snatch/C&J at the practice meet this Saturday at 11:00a
Snatch
70% 2×2
75% 2×1
80% 3×1

Clean + Jerk
70% 2+1, 1+1
75% 1+1, 1+1
80% 1+1, 1+1, 1+1

Snatch Pull
100% 3×3

KBClub (2)

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
~Greg Glassman

12:00-2:00p Open Gym

CrossFit Competitor
Hang Clean

70% 1×3
75% 2×2
80% 3×2

Deadlift
70% 2×3
80% 3×2
75% 1×5

Weighted Pull-ups
2×3 -choose weight-
3×2 -choose weight-

3 rounds for time:
400m Run
15 GHD Sit-ups
3 Rope Climbs
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Weightlifting
Snatch
75% 2×2
80% 1×1
85% 2×1
90% 2×1
92% 1×1

Clean + Jerk
75% 2+2, 1+1
80% 1+1
85% 1+1, 1+1
90% 1+1
92% 1+1

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“Success is nothing more than a few simple disciplines, practiced every day.”
~Jim Rohn

14.5
For time:
21-18-15-12-9-6-3
Thruster 95/65
Burpee

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“We are all accountable for ourselves.  Think of yourself as a precious commodity, and then protect your investment each day.”
~Monica Brant

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Clean
75% 1.2.1
80% 2×1
85% 3×1

Jerk
75% 1.2.1
80% 2×1
85% 3×1

Weighted Sit-up
3×15 -Choose Weight-

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“A problem well stated is a problem half solved.”
~Charles Kettering