September 2015

CrossFit
Rest
___________

Competitor 1&2
Rest
___________

Weightlifting
Muscle Snatch + Drop Snatch
4x (1+2) -choose weight-

Pause Jerk + Jerk
80% 5x (1+1)

Pause Squat
60% 4×3

Barbell Rows
4×8 -choose weight-

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CrossFit
For load:
Every 1:00 for 10:00
1 Bench Press
(add 10lbs/5lbs each set)

For time:
50-30-10
Wall Ball Shots 20/14
Push-ups
Kettlebell Swings 53/35

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

Competitor 1
For load:
Every 1:00 for 10:00
1 Clean from blocks (BK)
(add 10lbs/5lbs each set)

Front Squat
90% 1×1
80% 1×3
95% 1×1
Establish 3RM
(rest as needed)

AMRAP 7:00
Ring Muscle-ups

For time:
1 Mile Run
____________

Competitor 2
For load:
Every 1:00 for 10:00
1 Clean from blocks (BK)
(add 10lbs/5lbs each set)

Front Squat
90% 1×1
80% 1×3
95% 1×1
Establish 3RM
(rest as needed)

For time:
30 Muscle-ups

For time:
1 Mile Run
_____________

Weightlifting
Pause Clean
75% 2.1.2.1.2.

Clean Pull
100% 4×3

Front Squat
75% 4×4

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CrossFit
For load:
Every 1:00 for 10:00
1 Front Squat
(add 10lbs/5lbs each set)

AMRAP 3:00
Hanstand Push-ups
(alternate with a partner at every break)

2 rounds for time:
3 Rope Climbs
800m Run
15 Clean & Jerks 115/75
_________________

Competitor 1&2
For load:
Every 1:00 for 10:00
1 Power Clean + Push Press
(add 10lbs/5lbs each set)

3 rounds for total reps:
1:00 Rope Climb
1:00 Rest
1:00 Double unders
1:00 Rest

For time:
2k Row
___________________

Weightlifting
Slow Block Pull + Power Snatch
80% 3x (1+2)

Slow Block Pull + Power Clean
80% 3x (1+2)

Snatch Push Press
5×4 -choose weight-

Barbell Situps
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

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CrossFit
For load:
Every 1:00 for 10:00
1 Deadlift
(add 10lbs/5lbs each set)

10 rounds for calories + reps:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
______________

Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)

AMRAP 9:00
Handstand Push-ups
7 CTB Pull-ups
5 Handstand Push-ups
7 Toes to Bar

3 rounds for time:
400m Run
14 Power Snatch 75/55
7 Back Squats 185/125
14 GHD Sit-ups

_______________

Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)

AMRAP 9:00
5 Bar Mucle-ups
10 Hand Stand Push-ups
15 GHD Sit-ups

3 rounds for time:
400m Run
14 Power Snatches 95/65
7 Back Squats 225/155
14 Toes to Bar

_______________

Weightlifting
Pause Snatch
75% 2.1.2.1.2.

Floating Snatch Pull
90% 4×3

Back Squat
75% 4×4

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Competitor 1&2
Gymnastic Skills
~Static Holds
~Tempo Work
~Handstand Skills

For load:
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-ups (add 10lbs/5lbs)
Even min: 2 Deadlifts (add 20lbs/10lbs)
(start every minute with box jump 24/30/24/30/24)

AMRAP 7:00
3 Strict HSPU
30 Double unders
3 Pistols (alt legs)
30′ Hand Walking

Not for time:
1 Mile Jog
Stretch

“Nasty Girls”
For time:
7 Ring Muscle-ups
50 Air Squats
10 Hang Power Cleans 135/95
____________

Weightlifting
Block Snatch
80% 4×2

Block Clean
80% 4×2 Back Squat
80% 2×3
85% 4×3

CrossFit
Power Clean
Work to a heavy set of 2
90% of heavy set for 1.1.1.1.1 (rest :20)
80% of heavy set for 1.1.1.1.1 (rest :10)

“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
_____________

Competitor 1
Barbell Cycling (focus is on precise movement and speed)
Set 1
10 C&J (3 position descent)
Set 2
5 C&J (3 position descent) + 5 C&J (fast)
Set 3
10 C&J (fast)

Snatch
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1.1.1 (rest :10 between reps)
(full recovery between sets)

Every 1:00 for 10:00
1 CleanJerk + 1 Jerk
(add 10lbs/5lbs each set)

For time:
800m Run
9 Front Squats 185/125
9 DBall Over the Shoulder 150/80
400m Run
6 Front Squats
6 DBall Over the Shoulder
200m Run
3 Front Squats
3 DBall Over the Shoulder
_______________

Competitor 2
Barbell Cycling (focus is on precise movement and speed)
Set 1
10 C&J (3 position descent)
Set 2
5 C&J (3 position descent) + 5 C&J (fast)
Set 3
10 C&J (fast)

Snatch
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1 (rest :10 between reps)
85% 1.1.1 (rest :10 between sets)
(full recovery between sets)

Every 1:00 for 10:00
1 CleanJerk + 1 Jerk
(add 10lbs/5lbs each set)

3 rounds for time:
800m Run
9 Front Squats 205/135
9 DBall Over the Shoulder 150/100

KFdoug

 

CrossFit
Rest
__________

Competitor 1&2
Rest
__________

Weightlifting
Muscle Snatch
4×3 -choose weight-

RDL
4×4 -choose weight-

Back Squat
75% 4×3

Barbell Rows
4×8 -choose weight-

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CrossFit
Bench Press
Work to a heavy set of 2
90% of heavy set for 1.1.1.1.1 (rest :20)
80% of heavy set for 1.1.1.1.1 (rest :10)

For total reps:
Every 1:00 for 10:00
Odd min: Toes to Bar
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)

3 rounds for total reps + calories:
:45 Assault Bike for Calories
:15 Rest
:45 Kettlebell High Pulls 53/35
:15 Rest
:45 Med Ball Slams 20/14
:15 Rest
:45 Ring Dips
:15 Rest
_______________

Competitor 1
Every 1:00 for 10:00
1 Slow Pull to Knees + 1 Power Clean (floating)
(add 10lbs/5lbs each set)

Clean from the blocks (BK)
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1.1.1 (rest :10 between reps)
(full recovery between sets)

Back Squat
3 rounds:
90% 1×1
(rest 1:30)
75% 1×6
(rest 3:00)

For total reps:
Every 1:00 for 10:00
Odd min: 1 Rope Climb + Box Jumps 24/20
Even min: 1 Wall Walk + Bar Dips
(choose reps prior to start. unbroken)
________________

Competitor 2
Every 1:00 for 10:00
1 Slow Pull to Knees + 1 Power Clean (floating)
(add 10lbs/5lbs each set)

Clean from the blocks (BK)
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1 (rest :10 between reps)
85% 1.1.1 (rest :10 between sets)
(full recovery between sets)

Back Squat
3 rounds:
90% 1×1
(rest 1:30)
75% 1×6
(rest 3:00)

For time:
27 Calories on the bike
9 x (1TTR + 1 Ring MU + 1 Ring Dip)
21 Calories on the bike
7 x (1TTR + 1 Ring MU + 1 Ring Dip)
15 Calories on the bike
5 x (1TTR + 1 Ring MU + 1 Ring Dip)
(each round unbroken)
_________________

Weightlifting
Snatch
80% 1×1
85% 2×1
90% 1×1
95% 1×1
-PR-

C+J
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
-PR-

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CrossFit
Front Squat
Work to a heavy set of 2
90% of heavy set for 1.1.1.1.1 (rest :20)
80% of heavy set for 1.1.1.1.1 (rest :10)

“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
_____________

Competitor 1
Every 1:00 for 10:00
1 Split Power Clean from blocks (BK)
(add 10lbs/5lbs each set)

Power Clean + Push Press
70% 2+2
75% 1+1
80% 1+1, 1+1, 1+1
85% 1+1, 1+1

Jerk
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1.1.1 (rest :10 between reps)
(full recovery between sets)

“Upside Down Lactic Ladders”
3 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest
________________

Competitor 2
Every 1:00 for 10:00
1 Split Power Clean from blocks (BK)
(add 10lbs/5lbs each set)

Power Clean + Push Press
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1

Jerk
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1 (rest :10 between reps)
85% 1.1.1 (rest :10 between sets)
(full recovery between sets)

“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest
_________________

Weightlifting
(Rest day for those maxing Wed)

Power Snatch
80% 3×1

Power Clean
80% 3×1

Push Press
4×3 -choose weight-

Barbell Sit-ups
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

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CrossFit
Deadlift
Work to a heavy set of 2
90% of heavy set for 1.1.1.1.1 (rest :20 between reps)
80% of heavy set for 1.1.1.1.1 (rest :10 between reps)
(full recovery between sets)

For time:
200m Run
400m Run
200m Run
400m Run
200m Run
400m Run
200m Run
(alternate with a partner)
_______________

Competitor 1
Every 1:00 for 10:00
1 Pause Power Snatch (BK)
(add 10lbs/5lbs each set)

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

For total reps:
Every 1:00 for 10:00
Odd min: 2 Strict HSPU + HSPU
Even min: 2 Bar MU + CTB Pull-ups
(choose reps prior to start. unbroken)

5 rounds for time:
7 Overhead Squats 115/75
21 Double unders
7 Toes to Bar
_________________

Competitor 2
Every 1:00 for 10:00
1 Pause Power Snatch (BK)
(add 10lbs/5lbs each set)

Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1

For total reps:
Every 1:00 for 14:00
Odd min: Strict Handstand Push-ups
Even min: Bar Muscle-ups
(start every minute with 20 double unders)
(choose reps prior to start. unbroken)

For time:
21-15-9
Overhead Squat 135/95
Box Jump 24/20
Toes to Bar
__________________

Weightlifting
Snatch
75% 4×1

Clean + Jerk
75% 1+1, 1+1, 1+1, 1+1

Back Squat
75% 3×2

yoga