May 2015

CrossFit
For load:
Bench Press 3-2-2-1-1-1
(add 10lbs/5lbs)

For time:
1 Mile Run
_____________

Competitor 1
Snatch
70% 1×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR

Clean + Jerk
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
PR

Front Squat
85% 1×2
90% 1×1
95% 1×1
PR
______________

Competitor 2
Snatch
70% 1×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR

Clean + Jerk
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
PR

Front Squat
85% 1×2
90% 1×1
95% 1×1
PR
_______________

Weightlifting
Block Snatch (below knee)
80% 1×2
85% 1×2
90% 3×1

Snatch Pull (max shrugs after final rep)
115% 4×3

Pause Squat
70% 5×3

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

Strict T2B
4×10

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Competitor 1&2
3 x Speed Ladder
C&J 175/195/215/235/255
(women 115/125/135/145/155)

AMRAP 6:00 (with a partner)
7 Toes to Bar
5 CTB Pull-ups
3 Bar Muscle-ups
(switch with partner at every break)

For time: (with a partner)
30 Snatch 75/55
30 C&J 75/55
30 Deadlift 75/55
30 Shoulder to Overhead 75/55
30 Overhead Squat 75/55
(split work anyhow)

3 rounds for time: (with a partner)
15′ Handwalk over plate pyramid
3 Strict HSPU (4″/2″ deficit)
9 Kipping HSPU (4″/2″ deficit)
__________

Weightlifting
Snatch
80% 2×2
85% 3×2

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

Back Squat
85% 2×3
90% 2×2

Bench Press
5×5 -choose weight-

KM3

CrossFit
For load:
Hang Power Clean 5-3-3-2-2-2
(make consistent increases)

For load:
Front Squat 5-3-3-2-2-2
(make consistent increases)

For load:
Push Press 5-3-3-2-2-2
(make consistent increases)

For time:
500m Row
________________

Competitor 1
Power Snatch from blocks (BK)
70% 2×3
75% 3×2

Slow Clean Pull (:05 concentric)
90% 2×2
100% 2×2

Snatch Push Press + Overhead Squat
70% 2+2
75% 2+2
80% 2+2
85% 1+1, 1+1

For time:
30 Med Ball Sit-ups 20/14
30 Russian Twists 20/14
30 Leg Throw Downs
__________________

Competitor 2
Power Snatch from blocks (BK)
70% 2×3
75% 2×2
80% 3×1

Slow Clean Pull (:05 concentric)
90% 2×2
100% 2×2

Drop Snatch
70% 2×3
80% 3×2

For time:
30 Med Ball Sit-ups 20/14
30 Russian Twists 20/14
30 Leg Throw Downs
___________________

Weightlifting
Rest

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CrossFit
Rest
__________

Competitor 1
Rest
__________

Competitor 2
Rest
__________

Weightlifting
Push Press + Power Jerk + Split Jerk
90% 1+1+2, 1+1+2, 1+1+2, 1+1+2, 1+1+2

High Hang Clean
4×2 -choose weight-

Speed Squats
70% 6×2

Weighted Dips
4×8 -choose weight-

GHD Situps
4×10 -choose weight-

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CrossFit
For load:
Bench Press 8-5-5-3-3-3
(make consistent increases)

5 rounds for time:
14 Wall Ball Shots 20/14
7 Toes to Bar
14 Kettlebell Swing 53/35
7 Box Jumps 24/20
______________

Competitor 1
Clean
75% 2×2
80% 2×1
85% 1×1
90% 3×1

Snatch Pull from block (BK)
110% 1×3
110% 1×3
120% 2×2

Back Squat
70% 1×3
80% 2×2
90% 3×1

For load:
Weighted Bar Dip 5-3-3-2-2-2
(make consistent increases)
________________

Competitor 2
Clean from blocks (BK)
70% 2×3
75% 2×2
80% 3×1

Snatch Pull
100% 4×3

Back Squat
70% 3×3
80% 3×2

For total reps:
Every 2:00 for 10:00
3 Wt Bar Dips 70/25 + Ring Dips
(choose reps prior to start. unbroken)

3 rounds for total reps:
:20 Ring Push-ups
:40 Rest
_______________

Weightlifting
Block Clean (BK)
80% 2×2
85% 3×2

Clean Pull (max shrugs after final rep)
110% 4×3

Front Squat
85% 2×3
90% 3×2

Drop Snatch
4×3 -choose weight-

AMRAP (1:30)
Abmat situps

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CrossFit
4 rounds for time:
500m Row
(rest 3:00)
_____________

Competitor 1
Jerk
75% 2×2
80% 2×1
85% 1×1
90% 3×1

Power Clean from blocks (BK)
70% 1×3
80% 2×2
90% 3×1

Push Press
70% 1×3
80% 2×2
90% 3×1

For time:
20 Med Ball Sit-ups 20/14
20 Toes to Bar
20 Russian Twists 20/14
20 Leg Throw downs
______________

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

For total reps
Every 1:00 for 10:00
Odd min: 2 Hang Power Cleans (BK) at 70%
Even min: Strict Toes to Bar
(choose reps prior to start. unbroken)

Push Press
70% 2×3
80% 3×2

For time:
20 GHD Sit-ups
20 Handstand Push-ups
20 Toes to Bar
20 Russian Twists 20/14
________________

Weightlifting
Power Snatch
85% 4×2

Power Clean
85% 4×2

Snatch Deadlift (slow)
90% 4×3

Snatch Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

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CrossFit
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

(partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.)
____________

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

Clean Pull
110% 1×3
110% 1×3
120% 2×2

Front Squat
70% 1×3
80% 2×2
90% 3×1

For load:
Weighted Pull-ups 5-3-3-2-2-2
(make consistent increases)
_____________

Competitor 2
Snatch
70% 2×3
75% 2×2
80% 3×1

Clean Pull
100% 4×3

For time
1-3-1-5-1-3-1
Ring Muscle-up
Front Squat 205/135

For total reps:
Every 2:00 for 10:00
3 Weighted Pull-ups 35/15 + CTB Pull-ups
(choose reps prior to start)

Face Pulls
3 x 20 -choose weight-
(rest 1:00)
_______________

Weightlifting
Block Snatch (below knee)
80% 2×2
85% 3×2

Snatch Pull (max shrugs after final rep)
110% 4×3

Pause Squat
70% 5×3

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

Strict T2B
4×10

Murph-WOD

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

Competitor 1&2
Team Training
_________

Weightlifting
Snatch
80% 3×2
85% 2×2

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

Back Squat
85% 4×3

Bench Press
5×5 -choose weight-

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CrossFit
For load:
Push Press 5-5-3-3-3
(make consistent increases)

AMRAP 11:00
3 Handstand Push-ups
5 Box Jumps 24/20
7 Pull-ups
9 Kettlebell Swings 53/35
_____________

Competitor 1
Power Snatch from blocks (BK)
75% 1×3
80% 2×2
85% 3×1

Drop Snatch
70% 2×3
80% 3×2

Clean Pull from blocks (BK)
110% 4×3

For load:
Bent Dumbbell Row 15-12-9-6
(rest 1:30)
______________

Competitor 2
Active Recovery
______________

Weightlifting
Snatch
80% 3×2
85% 2×2

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

Back Squat
85% 4×3

Bench Press
5×5 -choose weight-

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CrossFit
Rest
________

Competitor 1
Rest
________

Competitor 2
Rest
________

Weightlifting
Push Press + Power Jerk + Split Jerk
90% 1+1+2, 1+1+2, 1+1+2, 1+1+2, 1+1+2

Speed Squats
70% 6×2

Good Morning
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

GHD Situps
4×10 -choose weight-

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