October 2015

7:00am – Sprints with Doug Carter
7:00am – Competitor Training with August Schmidt
9am – 9:45am – Check-In for Barbells for Boobs
10am – Barbells for Boobs Heats kick off… EVERY 10MIN
10:30am – Powerlifting with Jeremy Galo
1pm – 2:30 – Weightlifting/Open Gym with Jeremy

Competitor 1&2
1 Mile Run & Stretch

For load:
“Weighted Pull-up Ladder”
Every 1:00 for 10:00
1 Weighted Pull-up
(Add 10lbs/5lbs each set)

For reps:
Max Reps Towel Pull-up

4 rounds for time:
1 Legless Rope Climb
400m Run
(Relay with partner)

For time:
1 Rope Climb
1 Rope Climb + 3 MU
1 Rope Climb + 3 MU + 5 Strict HSPU
1 Rope Climb + 3 MU + 5 Strict HSPU + 7 T2B
1 Rope Climb + 3 MU + 5 Strict HSPU + 7 T2B + 9 Burpee Box Jumps
(Alternate rounds with a partner)

1 Mile Run & Stretch

 

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

3 rounds for time:
500m Row
400m Run
(rest 2:00)
______________

Competitor 1&2
Every 1:00 for 10:00
1 Snatch from blocks (BK) at 75%
(based on Snatch 1RM)

For load:
Every 2:00 for 10:00
2 Snatch Push Press + 1 Overhead Squat
(make consistent increases)

Every 1:00 for 10:00
1 Power Clean from blocks (BK) + Push Press at 75%
(based on Power Clean + Push Press 1RM)

For load:
Every 2:00 for 10:00
1 Clean + 1 CleanJerk
(make consistent increases)

For load:
Every 1:00 for 10:00
1 Deadlift from blocks (BK)
(make consistent increases)
__________________

Weightlifting
Snatch
85% 1×2
90% 2×1

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

Back Squat
85% 3×2

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CrossFit
Rest
___________

Competitor
Rest
___________

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

Pause Jerk + Jerk
85% 1+1, 1+1, 1+1

Pause Squat
70% 4×3

Barbell Rows
4×8 -choose weight-

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

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
________________

Competitor 1
Every 1:00 for 10:00
1 Power Snatch from blocks (BK) at 80%
(base on Power Snatch 1RM)

Clean Pull from deficit
90% 2×3
100% 2×2

For reps:
Every 1:00 for 10:00
1 Ring Muscle-up + Ring Dips
(choose reps prior to start. unbroken)

“Sort of Heavy Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 62/44
12 Strict Pull-ups
________________

Competitor 2
Every 1:00 for 10:00
1 Power Snatch from blocks (BK) at 80%
(base on Power Snatch 1RM)

Clean Pull from deficit
90% 2×3
100% 2×2

For time:
9 Ring Muscle-ups + 3 Ring Dips
7 Ring Muscle-up + 5 Ring Dips
5 Ring Muscle-ups + 7 Ring Dips
3 Ring Muscle-ups + 9 Ring Dips
(alternate rounds with a partner)

“Heavy Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 70/53
12 Weighted Pull-ups 25/10
_________________

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

Clean Pull
110% 4×3

Front Squat
80% 2×5
85% 3×4

AMRAP 1:30
Abmat Situps

Face Pulls
4×10 -choose weight-

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“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.”

Read more at http://www.brainyquote.com/quotes/authors/t/theodore_roosevelt.html#VQWkIWryPbQ7JWT1.99

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

For load:
Weighted Push-ups 5-4-3-2-1
(make consistent increases)

“Grace”
For time:
30 Clean & Jerks 135/95
_____________

Competitor 1
Every 1:00 for 10:00
1 Power Clean + 1 Clean from blocks at 80%
(based on Power Clean 1RM)

Clean + Jerk
70% 2+2
75% 1+2
80% 1+1, 1+1, 1+1

Front Squat
75% 1×3
80% 2×2
85% 3×1

For total reps:
Every 1:00 for 10:00
1 Strict HSPU + HSPU
(start every 1:00 with 20 Double Unders)

“Grace”
For time:
30 Clean & Jerks 135/95
_______________

Competitor 2
Every 1:00 for 10:00
1 Power Clean + 1 Clean from blocks (BK) at 80%
(based on Power Clean 1RM)

Clean + Jerk
70% 1+2
75% 1+2
80% 1+2, 1+2
85% 1+2

Front Squat
75% 1×3
80% 2×2
85% 3×1

For total reps:
Every 1:00 for 10:00
Odd min: 15′ Hand Walk + Strict HSPU
Even min: :15 Freestanding Handstand Hold
(start every 1:00 with 20 Double Unders)

“Grace”
For time:
30 Clean & Jerks 135/95
___________

Weightlifting
Deficit Slow Pull + Power Snatch
85% 3x (1+2)

Deficit Slow Pull + Power Clean
85% 3x (1+2)

Snatch Push Press
5×4 -choose weight-

Barbell Sit-ups
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

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

7 rounds for time:
7 Box Jumps 24/20
7 Pass Throughs
7 Burpees to a Plate
________________

Competitor 1
Every 2:00 for 10:00
1 Snatch High Pull + 1 Hang Snatch (AK)+ 1 Overhead Squat at 70%
(based on Snatch 1RM)

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

Slow Snatch Pull from Deficit (:05 to Power Position)
80% 2×2
90% 2×2
(Based on Snatch 1RM)

3 rounds for load:
1 Weighted Rope Climb
(add 5lbs/2.5lbs each set)

3 rounds for time:
20 CTB Pull-ups
20 Box Jumps 24/20
_________________

Competitor 2
Every 2:00 for 10:00
1 Snatch High Pull + 1 Hang Snatch (AK)+ 1 Overhead Squat at 70%
(based on Snatch 1RM)

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

Slow Snatch Pull from Deficit (:05 to Power Position)
80% 2×2
90% 2×2
(Based on Snatch 1RM)

5 rounds for load:
1 Weighted Rope Climb
(add 10lbs/5lbs each set)

3 rounds for time:
25 CTB Pull-ups
25 Box Jumpe 24/20
25 Calories on The Bike
___________________

Weightlifting
Snatch
80% 3×1
85% 3×1

Deficit Snatch Pull
95% 4×3

Back Squat
80% 2×5
85% 1×4
85% 1x max reps

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

GHD Situps
4×10 -choose weight-

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7:00a Sprints at Kiwanis Park with Coach Doug Carter​
8:00a Competitor Training / Open Gym
10:00a Kettlebell Sport Workshop with Coach Brendan Cabral​
*at 10:00a the Gym will be closed for the KB Workshop

Competitor Training:
Gymnastics Skill

For load:
Every 1:00 for 10:00
Odd min: 1 Deadlift (add 20lbs each set)
Even min: 1 Wt Legless Rope Climb (add 5lbs each set)

For time:
15 C&J 135/95
12 Snatches 135/95
9 Ring Muscle-ups

For time:
50-40-30-20-10
Calories on Bike
Push-ups
Row for Calories
Sit-ups

 

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CrossFit
5 rounds for load:
2 Overhead Squats (:03 pause)
(start a round every 2:00)

4:00 to complete:
400m Run
~then~
AMRAP with remaining time:
21 Double unders
15 Wall Ball Shots
9 Toes to Bar

(rest 2:00)

8:00 to complete:
800m Run
~then~
AMRAP with remaining time:
21 Sit-ups
15 Steps Walking Lunge (each foot)
9 Burpees

(rest 3:00)

4:00 to complete:
400m Run
~then~
AMRAP with remaining time:
21 Double unders
15 Wall Ball Shots
9 Toes to Bar
__________________

Competitor 1&2
Every 1:00 for 10:00
1 Power Snatch from blocks (BK) at 75%
(based on Power Snatch 1RM)

For load:
Every 2:00 for 10:00
1 Drop Snatch (:03 pause in bottom)
(add 20lbs/10lbs each set)

Every 1:00 for 10:00
1 Power Clean + 1 Push Press from blocks (BK) at 75%
(based on Power Clean + Push Press 1RM)

For load:
Every 2:00 for 10:00
1 Front Squat + 1 Pause Jerk (:03 pause in dip)
(add 20lbs/10lbs each set)

For load:
Every 1:00 for 10:00
1 Back Squat (:03 pause in bottom)
(add 20lbs/10lbs each set)
____________________

Weightlifting
Snatch
85% 1×2
90% 2×1

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

Back Squat
4×3 @ 90% of 3RM

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CrossFit
Rest
__________

Competitor 1&2
Rest
__________

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

Pause Jerk + Jerk
85% 1+1, 1+1, 1+1

Pause Squat
70% 4×3

Barbell Rows
4×8 -choose weight-

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CrossFit
5 rounds for load:
1 Power Clean + Hang Clean + 1 Front Squat
(make consistent increases)

AMRAP 10:00
10 Box Jumps 24/20
10 Kettlebell High Pull 53/35
10 Hand Release Push-ups
_________________

Competitor 1
For total reps:
Every 1:00 for 10:00
Ring Muscle-ups
(choose reps prior to start. unbroken)

AMRAP 7:00
7 Toes to Bar
7 Box Jumps 24/20
7 Ring Dips

5 rounds for time:
200m Run
1 Rope Climb
15 Burpees to a plate
1 Rope Climb
___________________

Competitor 2
10 rounds for time:

1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip
(each round must be unbroken)

For total reps: (rest 2:00 between AMRAPs)
AMRAP 6:00
800m Run
30 Unbroken Double Unders
Max Rope Climbs

AMRAP 6:00
800m Run
30 Unbroken Double unders
Max Ring Muscle-ups

AMRAP 6:00
800m Run
30 Unbroken Double Unders
Max Rope Climbs

AMRAP 6:00
800m Run
30 Unbroken Double unders
Max Ring Muscle-ups
______________________

Weightlifting
Pause Clean + Clean
Work up to heavy 1+1
-then-
3x (1+1) @ -10%

Clean Pull
110% 4×3

Front Squat
80% 3×5
85% 2×4

Abmat Situps
AMRAP 1:30

Face Pulls
4×10 -choose weight-

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