September 2014

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Hang Power Snatch (below knee)
70% 5×3

Power Clean (below knee) + Jerk
60% 3+3, 3+3, 3+3, 3+3

Back Squat
80% 2×4
85% 3×3

Snatch Grip Press
4×4 -choose weight-

Back Extension
4×10 -bodyweight-

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CrossFit
For load:
Halting Power Clean + Halting Push Press
3+3
2+2, 2+2

1+1, 1+1, 1+1

For time:
30 Sit-ups
20 Toes to Bar
30 Sit-ups

2 rounds for time:
25 Wall Ball Shots 20/14
25 Russian Kettlebell Swings 53/35
25 Double unders
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CrossFit Competitor
For time:
30 Weighted Sit-ups 53/35
30 Toes to Bar
30 GHD Sit-ups

For time:
500m Row
50 Double unders
400m Row
40 Double unders
300m Row
30 Double unders
200m Row
20 Double unders
100m Row
10 Double unders

PNF Stretch
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Weightlifting
Snatch
75% 2×3
80% 3×2

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

Snatch Deadlift (slow 5 seconds)
90% 4×3

Press
4×5 -choose weight-

GHD Sit-up
4×10 -choose weight-

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CrossFit
For load:
Weighted Pull-ups 5-5-3-3-3
(rest as needed)

For time:
400m Run
3 Rope Climbs
400m Run
2 Rope Climbs
400m Run
1 Rope Climb
400m Run
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CrossFit Competitor
For time:
1-3-1-5-1-3-1
Ring Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)

For time:
1-2-1-2-1
15′ Rope Climbs
(alternate rounds with a partner)

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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Weightlifting
Power Snatch
75% 5×3

Power Clean + Power Jerk
70% 2+2, 2+2
80% 2+2, 2+2, 2+2
Based on Power Clean 1RM

Front Squat
85% 5×3

DB Bent Over Fly
4×10 -choose weight-

Strict Toes to Bar
4×10

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CrossFit
For load:
Bench Press 5-3-3-2-2-2
(rest as needed)

“Christine”
3 rounds for time:
500m Row
12 Deadlifts at Bodyweight
21 Box Jumps 24/20
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CrossFit Competitor
Every 1:00 for 10:00
1 Snatch
Min 1-3: 70%
Min 4-6: 75%
Min 7-9: 80%
Min 10: 85%

Every 1:00 for 10:00
1 Clean + 1 Jerk
Min 1-3: 70%
Min 4-6: 75%
Min 7-9: 80%
Min 10: 85%

5 rounds:
20″ Box Jump
24″ Box Jump
30″ Box Jump
24″ Box Jump
20″ Box Jump
(rest :30)

For time:
500m Row
(rest 1:30)
500m Row
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Weightlifting
Snatch Pull + Snatch
70% 1+2,1+2
80% 1+2,1+2,1+2

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

Clean Pull
100% 5×3

Bench Press
4×5 -choose weight-

Weighted sit ups
4×10 -choose weight-

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The gym is closed for the Klokov Clinic

Arizona

The Gym is Closed for the Klokov Clinic

7:00a Sprints at Corona del Sol Track
7:00a Strongman
8:00a Competitor Team Wod Corona del Sol
8:00a-9:00p Klokov Clinic
9:00a Outside CrossFit Wod with Ana
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Weightlifting
Snatch
80% 2×3
85% 2×2

Clean + Jerk
85% 2+1, 2+1, 2+1

Front Squat
85% 4×3

Bench Press
4×5 -choose weight-

Wide Grip Pull-ups or Lat Pull-down
4×10 -choose weight-

 

Arizona

 

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

For load:
Weighted Bar Dips 7-5-3
(rest 1:00)

For load:
Weighted Push-ups 7-5-3
(rest 1:00)

For time:
50 Double unders
30 Box Jumps
50 Wall Ball Shots
30 Box Jumps
50 Double unders
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Power Snatch
(add 10lbs/5lbs)

For load:
Every 1:00 for 10:00
1 Clean
(add 10lbs/5lbs)

Push Press + Halting Jerk + Jerk
70% 1+1+1
75% 1+1+1
80% 1+1+1
85% 1+1+1
90% 1+1+1
Based on Push Press 1RM
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Weightlifting
Rest

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“Believe me, the reward is not so great without the struggle.”
~Wilma Rudolph

 

CrossFit
Rest
________________________

CrossFit Competitor
Rest
________________________

Weightlifting
Front Squat + Jerk
80% 1+2, 1+2, 1+2, 1+2
Based on Jerk 1RM

Drop Snatch
80% 4×3

Clean Pull
100% 4×3

Box Jump
4×4 -choose height-

GHD Sit-up
3×10

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

For time:
50-40-30-20-10
Row for Calories
Sit-ups
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CrossFit Competitor
6 rounds for time:
5 Box Jumps 24/20
400m Run
5 Box Jumps 24/20
(rest 1:00)

PNF Stretch
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Weightlifting
Snatch
80% 3×3

Clean + Jerk
80% 2+2, 2+2, 2+2

Snatch Pull
100% 4×3

Behind the Neck Press (med grip)
3×8 -choose weight-

Barbell Sit-up
3×5 -choose weight-

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CrossFit
For load:
Power Clean + Hang Clean + Front Squat
2+2+2, 2+2+2
2+1+1, 1+2+1, 1+1+2

AMRAP 1:00
Rope Climb

3 rounds for time:
1:00 Russian Kettlebell Swing 70/53
1:00 Burpees
1:00 Double unders
1:00 Rest
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CrossFit Competitor
For time:
1-3-1-5-1-3-1
Ring Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)

5 rounds for time:
1 Pullover
3 Bar Muscle-up
5 CTB Pull-ups
7 Pull-ups
(each round must be unbroken)

3 rounds for reps + calories:
1:00 Row for Calories
1:00 Toes Through Rings
1:00 Assault Bike for Calories
1:00 Ring Push-ups
1:00 Rest
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Weightlifting
Power Snatch
80% 3×3

Power Clean + Power Jerk
85% 2+2, 2+2, 2+2
Based on Power Clean 1RM

Back Squat
85% 4×3

Hyper Extension
3×10 -choose weight-

Strict Toes to Bar
3×10

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“America is all about speed. Hot, nasty, badass speed.”
~Will Ferrell