June 2015

CrossFit
For load:
Find Weighted Pull-up 1RM

5 rounds for total reps:
AMRAP 3:00
6 Push-ups
9 Russian Kettlebell Swings 70/44
12 Air Squats Squats
(rest 1:00 following each 3:00 AMRAP)
____________

Competitor 1&2
Clean from blocks (AK)
80% 2×2
85% 1×1
90% 2×1
95% 3×1

Halting Snatch Pull (:03 BK)
90% 2×2
100% 2×2

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

For time:
30 Weighted Sit-ups
30 Box Jumps 24/20
30 Toes to Bar

_____________

Weightlifting
Hang Clean + Clean
80% 1+1, 1+1, 1+1, 1+1

3-Pos Clean Pull
85% 4×3

Back Squat
80% 4×3

Weighted Dips
4×8 -choose weight-

Face Pulls
4×10 -choose weight-

IMG_1078

CrossFit
For load:
Find Clean 1RM

With a partner for time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(rest while your partner rows. 2500m each)
______________

Competitor 1&2
Jerk
70% 1×3
80% 2×2
85% 1×1
90% 3×1

Every 1:00 for 10:00
1 Power Clean & Push Press at 80%
based on Push Press 1RM

Bench Press
65% 1×5
70% 1×5
75% 1×5
80% 1×5

For load:
Find Weighted Bar Dip 1RM
______________

Weightlifting
Power Snatch + Drop Snatch
80% 1+2, 2+1, 1+2, 2+1

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

Snatch Deadlift (slow)
90% 4×3

Snatch Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

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CrossFit
For load:
Find Strict Press 1RM

For time:
75 Air Squats
75 Sit-ups
75 Push-ups
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Air Squats
_____________

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

Clean Pull
100% 2×3
110% 3×2

Front Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3

For load:
Find Weighted Chin-up 1RM
_______________

Weightlifting
Hang Snatch + Snatch

80% 1+1, 1+1, 1+1
85% 1+1, 1+1

Floating Snatch Pull
90% 4×3

Tempo Squats
5×3 -choose weight-

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

Strict T2B
4×10

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Competitor 1&2
Athlete Meeting followed by Team Training
30min Gymnastics Skills Session led by Andy Timm

On a 20:00 clock:
0:00-6:00 Establish:
Snatch 1RM
6:00-14:00 AMRAP:
30 Double unders
15 CTB Pull-ups
30 Double unders
15 Toes to Bar
14:00-20:00 Establish:
Snatch 1RM
___________

Weightlifting
Snatch
80% 2×2
85% 3×1

Clean & Jerk
80% 2×2
85% 3×1

Back Squat
80% 2×3
85% 4×2

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CrossFit
For load:
Overhead Squat 2-2-2-2
(make consistent weight increases each set)

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

Competitor 1&2
Every 1:00 for 1:00
2 Power Snatches @ 80%
based on Power Snatch 1RM

Drop Snatch
70% 2×3
80% 3×2

Front Squat + Jerk Dip
80% 2+2
90% 2+2
100% 1+2
110% 1+1, 1+1
based on C&J 1RM

For load:
Find Strict Press 1RM

For load:
Barbell Curls 10-10-10
(make consistent weight increases each set)
__________________

Weightlifting
Rest

EAST VALLEY - TIGERS

CrossFit
Rest
__________

Competitor 1&2
Rest
__________

Weightlifting
Power Jerk + Split Jerk
80% 1+1, 1+2, 1+1
85% 1+1, 1+1

RDL
4×5 -choose weight-

1.5 Squats
70% 5×3

GHD Situps
4×10 -choose weight-

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CrossFit
For load:

Weighted Pull-up 3-2-2-1-1-1
(make consistent weight increases each set)

For time:
3 Rope Climbs
20 Handstand Push-ups
30 Box Jumps
50 Double unders
30 Pull-ups
20 Ring Dips
50 Double unders
20 Toes to Bar
30 Burpees
50 Sit-ups
30 Steps Walking Lunge
20 Diamond Push-ups
_________________

Competitor 1&2
Clean from blocks (AK)
80% 2×2
85% 1×1
90% 3×1

Snatch Pull
100% 2×3
110% 3×2

Back Squat
60% 1×8
65% 1×8
70% 1×8
75% 1×8

For load:
Bent Barbell Row 10-8-6-6
(make consistent weight increases each set)

Face Pulls
2×25 -choose weight-
_________________

Weightlifting
Hang Clean + Clean
80% 1+1, 1+1, 1+1, 1+1

3-Pos Clean Pull
85% 4×3

Back Squat
80% 4×3

Weighted Dips
4×8 -choose weight-

Face Pulls
4×10 -choose weight-

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CrossFit
For load:
Clean 3-2-2-1-1-1
(make consistent weight increases each set)

5 rounds for time:
7 Cleans (full) 135/95
14 Kettlebell Swings 53.35
_____________

Competitor 1&2
Jerk
70% 1×3
75% 1×3
80% 1×2
85% 3×1
based on C&J 1RM

Every 1:00 for 1:00
2 Power Cleans @ 80%
based on Power Clean 1RM

Bench Press
60% 1×8
65% 1×8
70% 1×8
75% 1×8

For load:
1.5 Weighted Bar Dip 3-3-2-2-2
(make consistent weight increases each set)

100 Triceps Press Downs with Red Band
______________

Weightlifting
Power Snatch + Drop Snatch
75% 1+2, 2+1, 1+2, 2+1

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

Snatch Deadlift
80% 4×3

Snatch Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

11390296_666851383443006_4330093552255148989_n

 

CrossFit
For load:
1.5 Press 2-2-2-2
(make consistent weight increases each set)

AMRAP 3:00
30 Push-ups
30 Kettlebell High Pulls 53/35
30 Sit-ups
30 Over the Box Jumps 20″
30 Pull-ups

(rest 3:00)

AMRAP 4:00
30 Push-ups
30 Kettlebell High Pulls 53/35
30 Sit-ups
30 Over the Box Jumps 20″
30 Pull-ups

(rest 3:00)

For time:
30 Push-ups
30 Kettlebell High Pulls 53/35
30 Sit-ups
30 Over the Box Jumps 20″
30 Pull-ups
________________

Competitor 1&2
Snatch
80% 2×2
85% 4×1

Halting Clean Pull (:03 BK)
100% 4×2

Front Squat
65% 1×5
70% 1×5
75% 1×5
80% 1×5

For load:
1.5 Weighted Chin-up 3-3-2-2-2
(make consistent weight increases each set)

For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Ball Slam 20/14
_______________

Weightlifting
Hang Snatch (above knee)
75% 4×2

Floating Snatch Pull
80% 4×3

Tempo Squats
5×3 -choose weight-

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

Strict T2B
4×10

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Competitor 1&2
Active Recovery
___________

Weightlifting
Block Snatch (below knee)
80% 1×1
85% 1×2
90% 1×1
95% 1×1
-PR-

Block Clean (below knee)
80% 1×2
85% 1×1
90% 1×1
95% 1×1
-PR-

Front Squat
2-2-2-2-2

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