April 2014

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 3×1

Clean Pull
100% 2×3
10kg 3×2

Front Squat
75% 1×3
80% 2×2
85% 1.2.1

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“The first time you quit, it’s hard. The second time, it gets easier. The third time, you don’t even have to think about it.”
~Bear Bryant

 

CrossFit
For load:
Thrusters 5-5-5-5-5
(rest as needed)

10 rounds for calories + reps:
1:00 Row for calories
:15 Rest
:30 Sit-ups
:15 Rest
_________________________________________

CrossFit Competitor
Hang Snatch
70% 1×3
75% 1×2
80% 2×1
85% 3×1

Snatch High Pull
4×4 -choose weight-

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

8 rounds for total distance:
:30 Assault Bike
:30 Rest
__________________________________________

Weightlifting
Clean
75% 1×2
80% 1×2
85% 1.2
90% 3×1

3 Position Snatch Pull
90% 2×3
100% 3×2

Bent Dumbbell Row
4×10 -choose weight-

3 rounds for total reps:
Toes to Bar

Sussy

 

 

 

 

 

 

 

 

 

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
~Greg Glassman

CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest :30)

4 rounds for time:
400m Run
25 Burpees
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CrossFit Competitor
Power Clean + Clean + Push Press
70% 2+1+1, 1+2+1, 1+1+2
75% 2+1+1, 1+1+2
80% 1+1+1, 1+1+1, 1+1+1
based on push press 1rm

Jerk
70% 2×3
75% 2×2
80% 3×1

For time:
1-3-1-5-1-3-1
15′ Rope Climb
Front Squat 205/135

5 rounds for total distance:
5/3 Strict Pull-ups + Handstand Walk
(rest :30)
_________________________________________

Weightlifting
Jerk
70% 2×3
75% 3×2
80% 3×1

Power Clean
75% 2×3
80% 3×2

Push Press
75% 2×3
80% 3×2

Barbell Sit-ups
3×7 -choose weight-

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“Kindness is never wasted.  If it has no effect on the recipient, at least it benefits the bestower.”
S.H. Simmons

CrossFit
For load:
Strict Press 8-8-8-8
(rest as needed)

For time:
50-40-30-20-10
Double under
Russian Kettlebell Swing 53/35
Push-up
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CrossFit Competitor
3 rounds for total reps:
Toes to Bar
(:30 rest)

8 rounds for time:
500m Row
(1:00 rest)

3 rounds for total reps:
Toes to Bar
(:30 rest)
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Weightlifting
Snatch
75% 1×3
80% 2×2
85% 1×1
90% 3×1

Clean Deadlift
4×3 -choose weight-

Back Squat
65% 1×5
70% 1×5
75% 1×5
80% 1×5
85% 1×5

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“A man who removes a mountain begins by carrying away small stones.”
~Chinese Proverb

12:00-2:00 Open Gym

CrossFit Competitor
Clean

80% 1×2
85% 2×1
90% 1×1
95% 2×1

Clean Pull
100% 4×3

Back Squat
80% 2×3
85% 2×2

“Nasty Girls”
3 rounds for time:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Clean 135/95
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Weightlifting
Clean + Jerk
75% 2+1, 1+2
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1

Snatch High Pull
4×3 -choose weight-

Stop Squat
75% 2×2
80% 1×2
85% 2×1

Hip Extension
3×10 -choose weight-

Ki

 

 

 

 

 

 

 

 

 

“Always make a total effort, even when the odds are against you.”
~Arnold Palmer

CrossFit
For load:
Deadlift 3-3-3
(rest as needed)

7 rounds for time:
7 Thrusters 75/55
7 Pull-ups
_____________________________________

CrossFit Competitor
“Snatch Ladder”
For load:

Every 1:00 for 10:00
1 Snatch

Jerk
80% 2×2
85% 2×1
90% 1×1
95% 2×1

For time:
3-5-7-9-7-5-3
CTB Pull-ups
Box Jumps 30/24
Burpees

3 rounds for time:
50 Calorie Row
15 Handstand Push-ups
50 Double unders
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Weightlifting
Rest

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“Most people never run far enough on their first wind to find out they’ve got a second.”
~William James

 

CrossFit
Rest
_______________________________________

CrossFit Competitor
Rest
_______________________________________

Weightlifting
Jerk Balance
2×3 -choose weight-
3×2 -choose weight-

Power Snatch + Hang Power Snatch
70% 2+2, 2+2
75% 2+1, 1+2
80% 2+1, 1+1
85% 1+1, 1+1

3 Position Clean Pull
4×3 -choose weight-

Front Squat
75% 2×3
80% 3×2

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“No one has ever made himself great by showing how small someone else is.”
~Irvin Himmel

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

10 rounds each partner for total calories:
1:00 to complete
5 Burpees + Row for Calories
(alternate rounds with partner let the calorie count roll)
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CrossFit Competitor
Hang Clean
75% 2×3
80% 3×2

For time:
30 Wall Ball Shots
30 CTB Pull-ups
30 Pistols (alt legs)
30 KB Snatches (alt arms) 70/53

8 rounds for total distance:
:30 Assault Bike
:30 Rest
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Weightlifting
Clean
75% 1×3
80% 3×2
85% 1.2.1

Snatch Pull
100% 4×4

Bent Barbell Row
5×5 -choose weight-

Barbell Sit-ups
5×5 -choose weight-

Norik1

 

 

 

 

 

 

 

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”
~Greg Glassman

CrossFit
5 rounds for total reps:
Strict Handstand Push-ups
(rest 1:00)

3 rounds for time:
400m Run
30 Wall Ball Shot 20/14
20 Box Jumps 24/20
10 Toes to Bar
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CrossFit Competitor

Snatch
80% 1.1.1 (rest :10)
(rest as needed)
85% 1.1.1 (rest :10)
(rest as needed)
90% 1.1.1 (rest :10)

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

3 rounds for total reps:
1:00 Rope Climb
1:00 Rest

“Elizabeth”
For time:
21-15-9
Power Clean 135/95
Ring Dips
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Weightlifting
Push Press
75% 1×3
80% 3×2
85% 1.2.1

Power Clean + Hang Power Clean
70% 2+2, 2+2
75% 2+1, 1+2
80% 2+1, 1+2
85% 1+1, 1+1

Bench Press
2×5 -choose weight-
3×3 -choose weight-

Weighted Sit-ups
3×15 -choose weight-

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“There are no shortcuts to any place worth going.”
~Beverly Sills