June 2014

CrossFit Competitor (off season)
Power Snatch
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR

Bench Press
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR

Back Squat
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR
_________________________________

Weightlifting
Snatch
75% 1×3
80% 1×1
85% 1×1
90% 1×1
80% 1×1
85% 1×1
90% 1×1
75% 1×3

Clean + Front Squat + Jerk
70% 1+1+2
75% 1+1+2
80% 1+1+2, 1+1+2
85%  1+1+2

Front Squat
75% 1×3
80% 1×3
85%  3×2

Vicki4

 

Friday the 4th of July Schedule:
9:00a-11:00a Open Gym
5:00p-7:00p Open Gym

CrossFit
3 rounds for time:
400m Run
15 Pull-ups
50 Air Squats
15 Handstand Push-ups
________________________________

CrossFit Competitor (off season)
Clean
70% 2×3
75% 3×2

Jerk
70% 2×3
75% 3×2

Snatch Pull
100% 4×4

7 rounds for time:
1 Bar Muscle-up
5 Toes to Bar
7 Pull-ups
(each round must be unbroken)
________________________________

Weightlifting
Rest

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CrossFit
Rest
________________________________

CrossFit Competitor (off season)
Rest
________________________________

Weightlifting
Halting Power Snatch
70% 2×2
75% 1×1
80% 1.2.1.2.1

Clean Deadlift
4×2 -choose weight-

Stop Squat
4×2 -choose weight-

5 rounds for time:
5 Toes to Bar
7 GHD Sit-ups

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CrossFit
For load:

Hang Power Clean 3-3-3, 2×3
(rest as needed)

For load:
Push Press 5-5-5-5-5
(rest as needed)

For load:
Weighted Bar Dips 5-5-5-5-5
(rest as needed)

For time:
30 Weighted Sit-ups 25lbs
30 Toes to Bar
30 Sit-ups
______________________________

CrossFit Competitor (off season)
Power Snatch + Snatch  
70% 2+2, 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1
(based on Power Snatch 1RM)

Halting Clean Pull
90% 2×3
100% 3×2

Front Squat
70% 2×3
75% 3×2

For time:
21-15-9
Wall Ball Shots 30/20
Kettlebell Swing 70/44
_______________________________

Weightlifting
Clean
70% 2×2
75% 1×1
80% 1×1
85% 3×1

Snatch Pull
100% 2×3
110% 3×2

Jerk
70% 1×3
75% 1×3
80% 3×2

Barbell Back Extension
3×7 -choose weight-

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“Intelligent coaching is sometimes no coaching.”
~Marty Stern

CrossFit
For load:
Find your 1RM Overhead Squat

For time:
20 Front Squats 205/135
30 Box Jump 24/20
40 KBS 53/35
50 Wall Ball 20/14
_________________________________

CrossFit Competitor (off season)
Power Clean + Clean
70% 2+2, 2+2
75% 2+2
80% 2+1, 2+1

Push Press + Jerk
70% 2+2, 2+2
75% 2+2
80% 2+1, 2+1

Bench Press
70% 1×3
75% 2×2
80% 1.2.1.2.1

For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Pull-ups
(alternate rounds with a partner)
___________________________________

Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Clean Pull
100% 1×3
110% 4×2

Weighted Pull-up
4×4 -choose weight-

Barbell Sit-up
5×5 -choose weight-

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CrossFit
For load:

Find you 1RM Bench Press

For total reps:
Every 1:00 for 20:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(start each minute with a strict rep. unbroken sets)

Time trial:
500m Row
________________________________

CrossFit Competitor (off season)
Snatch
70% 2×3
75% 3×2

Clean Pull
100% 4×4

Back Squat
70% 1×3
75% 2×2
80% 1.2.1.2.1

For time:
1-3-1-5-1-3-1
Box Jump 30/24
Bar Muscle-up
(alternate rounds with a partner)
_________________________________

Weightlifting
Power Clean
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR

Push Press
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR

Back Squat
75% 1×3
80% 2×2
85% 1×1
90% 3×1

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“Man is condemned to be free; because once thrown into the world, he is responsible for everything he does.
It is up to you to give [life] a meaning.”
~Jean-Paul Sartre

12:00-2:00p Open Gym

CrossFit Competitor (off season)
Back Squat
75% 1×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1

For time:
15-12-9-6-3
Deadlift 225/155
Handstand Push-up
___________________________________

Weightlifting
Snatch
75% 1×3
80% 2×2
85% 1×1
90% 3×1

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

Front Squat
75% 2×2
80% 1×2
85% 1.2.1.2.1

TeamEE

CrossFit
“Cindy XXX”
AMRAP 20:00
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
________________________________________

CrossFit Competitor (off season)
Bench Press
75% 1×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1

3 rounds for total reps:
Strict Bar Dips (:10 down/:10 up)
(rest 1:30)

For Load:
Seated Row 20-20-20-20
(rest as needed)

5 rounds for time:
7 Toes to Bar
14 Wall Ball Shots 20/14
7 Hand Release Push-ups
_________________________________________

Weightlifting
Rest

StacieS

“The real winners in life are the people who look at every situation with an expectation that they can make it work or make it better.”
~Barbara Pletcher

CrossFit
Rest
________________________________

CrossFit Competitor (off season)
Rest
________________________________

Weightlifting
Halting Power Snatch (pause at knee)
70% 2×3
75% 3×2

Clean Deadlift
2×3 -choose weight-
3×2 -choose weight-

Stop Squat
2×3 -choose weight-
3×2 -choose weight-

AMRAP 1:30
Weighted Sit-ups 25lbs

GamesTraining

“You’re not obligated to win. You’re obligated to keep trying. To the best you can do everyday.”
~Jason Mraz