November 2015

CrossFit
“Nutts”
For time:
10 Handstand push-ups
15 Deadlifts 250/170
25 Box jumps 30/24
50 Pull-ups
100 Wall Ball Shots 20/14
200 Double unders
400m Run with a 45lb plate
___________________

Competitor 1
Power Clean
Work to a Heavy Set of 5 (t&g)
90% of Heavy Set: 3×3 (t&g)
80% of Heavy Set: Max Reps (t&g)

Deficit Snatch Pull
Work to a Heavy Triple
90% of Heavy Triple: 3×3 (:02 pause BK)

5 rounds for load:
5 Axle Deadlift
:20 L-sit Hold
(rest no more than 3:00 between rounds)

AMRAP 7:00
7 Kettlebell Swings 70/53
7 Toes to Bar
7 Box Jumps 24/20
___________________

Competitor 2
Power Clean
Work to a Heavy Set of 5 (t&g)
90% of Heavy Set: 3×3 (t&g)
80% of Heavy Set: Max Reps (t&g)

Deficit Snatch Pull
Work to a Heavy Triple
90% of Heavy Triple: 3×3 (:02 pause BK)

5 rounds for load:
20yrd Farmers Walk (unbroken)
:30 L-sit Hold
(rest no more than 3:00 between rounds)

AMRAP 10:00
10 Deadlifts 155/105
10 Toes to Bar
10 Box Jumps 24/20
___________________

Weightlifting
Snatch Pull & Power Snatch
75% 2×3
80% 1×2
85% 1×1

Power Clean & Power Jerk
80% 3×2
85% 2×2

Press
63% 1×3
72% 1×3
80% 1×3+ (amrap)

Barbell Situps
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

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CrossFit
Back Squat
Work to a Heavy Set of 8
90% of Heavy Set: 2×8

AMRAP 11:00
9 Thrusters 75/55
7 Toes to Bar
9 Sumo Deadlift High Pull 75/55
7 Parallette Pass Throughs
_________________

Competitor 1
Snatch
Work to a Heavy Triple
90% of Heavy Triple: 2×2
80% of Heavy Triple: Max Reps (T&G)

Snatch Grip Push Press
Work to a Heavy Set of 5
90% of Heavy Set: 2×5
(follow every set with 1 Legless Rope Climb)

Back Squat
Work to a Heavy Set of 8
90% of Heavy Set: 3×8

For total Reps:
3:00 Ring Muscle-ups
1:00 Double unders
2:00 CTB Pull-ups
1:00 Double unders
1:00 Pull-ups
__________________

Competitor 2
Snatch
Work to a Heavy Triple
90% of Heavy Triple: 2×2
80% of Heavy Triple: Max Reps (T&G)

Snatch Grip Push Press
Work to a Heavy Set of 5
90% of Heavy Set: 2×5
(follow every set with 1 Legless Rope Climb)

Back Squat
Work to a Heavy Set of 8
90% of Heavy Set: 3×8

Every 1:00 until failure:
3 Toes Through Rings + 3 Ring Muscle-ups + 3 Ring Dips
(score is number of successful rounds)

5 rounds for Reps + Calories:
:20 Assault Bike for Calories
:40 Rest
:20 CTB Pull-ups
:40 Rest

Independent Session
30min Sustained Movement (70-80% MHR)
(modality of your choice)

___________________

Weightlifting
Slow Pull + Snatch + Drop Snatch
80% 5x (1+1+1)

Deficit Snatch Pull
100% 4×4

Front Squat
85% 4×3

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

GHD Situps
4×10 -choose weight-

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Regular Hours Resume
9:00a Yoga
10:30-2:00 Open Gym
12:00p Bodybuilding

Holiday Hours
9:00a-12:00p Open Gym

Holiday Hours
10:00a-12:00p Open Gym

Happy Thanksgiving!!
Gym Closed

Holiday Schedule
8:00a-11:00a Open Gym
4:00p-6:00p Open Gym
____________

Weightlifting
Deficit Clean
75% 4×3
80% 2×2

Block Clean Pull
100% 4×4

Back Squat
4×4 -choose weight-

AMRAP 1:30
Abmat Situps

Face Pulls
4×10 -choose weight-

 

CrossFit
For load:
Every 1:00 for 10:00
1 Deadlift
(make consistent increases)

5 rounds for total reps:
Bench Press at (bwt/.66 bwt)
Pull-ups
(rest 3:00 between rounds)
_______________

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

AMRAP 3:00
Shoulder to Overhead at 80% of top weight in EMOM

Deadlift
Work to a Heavy Triple (touch & go)
90% of Heavy Triple for 2×2 (touch & go)
80% of Heavy Triple for 2×3 (touch & go)

For time:
Accumulate 3:00 Handstand Hold
100 Air Squats
50m Hand Walk (three lengths of the rig)
100 Air Squats
30 Handstand Push-ups
_________________

Weightlifting
Snatch Pull + Power Snatch
80% 2×3

Power Clean & Power Jerk
80% 2×3

Press
60% 1×5
68% 1×5
77% 1×5+ (amrap)

Barbell Situps
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

11209558_10207952420999481_4522750360566143090_n“No pressure, no diamonds”
~Unknown

CrossFit
For load:

Snatch 3-2-2-1-1-1
(make consistent increases. movement priority)

For time:
15 Handstand Push-ups
30 Toes to Bar
15 Handstand Push-ups

3 rounds for time:
15 Burpees to a 6″ reach
1 Rope Climb
9 Thrusters 95/65

1 Rope Climb
________________

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

AMRAP 3:00
Snatch at 80% of top weight in EMOM

Back Squat
Work to a Heavy Triple
90% of Heavy Triple for 2×2
80% of Heavy Triple for 2×3

5 rounds for total reps:
Ring Muscle-ups (unbroken)
(rest 1:00 between rounds)
_________________

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

AMRAP 3:00
Snatch at 80% of top weight in EMOM

Back Squat
Work to a Heavy Triple
90% of Heavy Triple for 2×2
80% of Heavy Triple for 2×3

5 rounds for total reps:
AMRAP 3:00
350m Row
Ring Muscle-ups
(rest 3:00 between rounds)
__________________

Weightlifting
Slow Pull + Snatch + Drop Snatch
80% 5x (1+1+1)

Deficit Snatch Pull
100% 4×4

Front Squat
80% 3×2
85% 3×3

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

GHD Situps
4×10 -choose weight-

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7:00a EVCF Competitors Meeting
8:00a Sprints at Corona del Sol

USAPL Fall Classic
Saturday, November 21st: Women up to 63kg/Men up to 93kg
6:30a-7:00a Check-in
7:00a-8:30a Weigh-in
8:30a-8:45a Rules Briefing
9:00a Lifting Begins

Sunday, November 22nd: Women 72kg and up/Men 105kg and up
7:30a-8:00a Check-in
8:00a- 9:30a Weigh-ins
9:30a-9:45a Rules Briefing
10:00a Lifting Begins

Link to USAPL Website