January 2015

CrossFit Competitor
7:30a Team Training
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Weightlifting
Snatch
80% 1×2
85% 2×1
90% 1×1
95% 1×1

Clean + Jerk
80% 1+2
85% 1+1, 1+1
90% 1+1
95% 1+1

Back Squat
90% 3×2

Snatch Grip Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

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CrossFit
For load:
Deadlift 3-2-2-1-1-1
(add 20lbs/10lbs each set)

For time:
400m Run
25 Pull-ups
50 Push-ups
75 Squats
400m Run
75 Squats
50 Push-ups
25 Pull-ups
400m Run
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CrossFit Competitor
Power Clean + Push Press
70% 2+2
75% 2+2
80% 1+1, 1+1, 1+1

For time:
800m Run
~then~
2:00 to establish:
2RM Shoulder to Overhead

For time:
15 Back Squats 155/110
30′ Hand walk
30 T2B
30′ Hand walk
15 Back Squat
30′ Hand walk
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Weightlifting
Rest

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CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Snatch High Pull + Snatch
75% 1+2, 1+2, 1+2, 1+2

Clean High Pull + Hang Clean
75% 1+2, 1+2
80% 1+1, 1+1

Pause Squat
70% 5×2

Barbell Rows
4×8 -choose weight-

Russian Curls
4×3

JoshBridges

CrossFit
5 rounds for load:
2 Power Clean + 2 Push Press
(add 10lbs/5lbs each set)

“Annie”
For time:
50-40-30-20-10
Double Unders
Sit-ups
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CrossFit Competitor
For load:
Weighted Bar Dips 5-5-3-3-3
(add 10lbs/5lbs)

AMRAP 3:00
Strict Handstand Push-ups
(alternate every rep with a partner)

“Helen”
3 rounds for time:
400m Run
21 Kettelbell Swings 53/35
12 Pull-ups
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Weightlifting
Clean
80% 2×2
85% 3×1

Rack Jerk
80% 2×2
85% 2×2
90% 2×1

Snatch Pull
105% 2×2
110% 2×2

Press (Behind neck)
4×5 -choose weight-

AMRAP 1:00
Weighted Situps 53/35

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CrossFit
For load:
Weighted Push-up 5-5-3-3-3
(add 10lbs/5lbs each set)

With a partner for time:
30 DBall Over the Shoulder 150/80
60 Pull-ups
90 Russian Kettbell Swings 70/44
120 Ball Slams 20/14
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)

With a partner for time:
50 Chest to Bar Pull-ups
40 Alternating Box Jumps 24″
30 Dumbbell Squat Cleans 55/35
20 Synchronized plate OHS 45/35

5 rounds for time:
1 Legless Rope Climb
2 Kettlebell Snatches (each arm) 70/53
3 Ring Muscle-ups
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Weightlifting
Power Snatch
85% 3×2
90% 2×1

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

Front Squat
85% 4×2

Back Extensions
4×10 -unweighted-

GHD Sit-ups
4×10 -unweighted-

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CrossFit
“Fight Gone Bad”
3 rounds for reps + calories:
1:00 Wall-ball 20/14
1:00 Sumo deadlift high-pull 75/55
1:00 Box Jump 20″
1:00 Push-press 75/55
1:00 Row
1:00 Rest
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Power Clean + Push Press
(add 10lbs/5lbs each set)

For time:
800m Run
~then~
2:00 to establish:
2RM Shoulder to Overhead

For time:
15 Back Squats 155/110
30′ Hand Walk
30 Toes to Bar
30′ Hand Walk
15 Back Squats 155/110
30′ Hand Walk
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Weightlifting
Snatch
80% 1×1
85% 1×1
90% 1×1
80% 1×1
85% 1×1
90% 1×1

Clean Pull
105% 2×2
110% 2×2

Back Squat
85% 4×2

Press
4×8 -choose weight-

Abmat Situps
3×20 (1:00 rest periods)

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CrossFit Competitor
Team Workout
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Weightlifting
Snatch
80% 1×2
85% 2×1
90% 3×1

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

Back Squat
85% 3×3

Snatch Grip Push Press
4×5 -choose weight-

Barbell Sit-ups
4×5 -choose weight-

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CrossFit
For load:
Deadlift 3-3-2-2-2
(add 20lbs/10lbs each set)

3 rounds for time:
500m Run
400m Row
50 Double unders
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CrossFit Competitor
3 rounds for time:
1 Legless Rope Climb
2 Rope Climb
5 Pistols (each leg)
(alternate rounds with a partner)

AMRAP 3:00
3 Toes to Bar
(alternate with a partner every set)

“Nasty Girls”
3 rounds for time:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans 135/95
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Weightlifting
Rest

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CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Muscle Snatch + Snatch
75% 1+2, 1+2, 1+2, 1+2

Clean High Pull + Hang Clean
75% 1+2, 1+2
80% 1+1, 1+1

Pause Squat
75% 2×2
80% 2×2
85% 2×1

Russian Curls
4×3

AMRAP 1:00
Weighted Situps 53/35

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CrossFit
AMRAP 20:00
:30 Handstand Hold
:30 Squat Hold
:30 L-sit Hold
:30 Chin Over Bar Hold
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CrossFit Competitor
For load:
Ever 1:00 for 10:00
1 Overhead Squat
(add 10lbs/5lbs each set)

AMRAP 3:00
Strict Handstand Push-ups
(alternate every rep with a partner)

AMRAP 10:00
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
Snatch 210/120
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Weightlifting
Snatch
80% 2×3
85% 3×2

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

Snatch Pull
100% 2×3
105% 2×3

Press (Behind neck)
4×5 -choose weight-

Strict T2B
3×10

IAGear2

“Iron sharpens iron”