January 2016

CrossFit
Power Clean + Push Press
Work to a heavy set of 2+1
85% of heavy set: 3(2+1)
 
3 rounds for time:
300m Burden Shuttle Run 25lbs Plate
10 Handstand Push-ups
200m Burden Shuttle Run
20 Ring Dips
100m Burden Shuttle Run
30 Hand Release Push-ups
___________________
 
Competitor 1
Snatch
Work to a heavy set of 1
85% of heavy set: 5×1
 
Back Squat
Work to a heavy set of 1
85% of heavy set: 3×1
(stop at the weight that you hit for 2 on Friday)
 
For total reps of muscle-ups:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: 10 Box Jumps 24/20
(choose reps prior to start. unbroken)
____________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch
(add 10lbs/5lbs every set)
 
Back Squat
Work to a heavy set of 1
(stop at the weight that you hit for 2 on Friday)
 
AMRAP 10:00
5 STO 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
~then~
AMRAP 5:00
Ring Muscle-ups
_____________________
 
Weightlifting
Snatch
85% 4×1
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
85% 4×2
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-
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8:00a Open Gym
10:00a Powerlifting
10:30a Kettlebell
11:00a-12:30p Weightlifting
1:00p Coaching Flexible Dieting
___________________

Weightlifting
Snatch
85% 2×1
90% 1×1
95% 1×1

Clean + Jerk
85% 2x (1+1)
90% 1x (1+1)
95% 1x (1+1)

Back Squat
4×2 -choose weight-

GHD Situps
4×15 -unweighted-

 

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CrossFit
Clean + Front Squat
Work to a heavy set of 2+2
85% of heavy set: 3(2+2)
 
For time:
150 Double unders
 
10 rounds for time:
5 Ring Dips
7 Pull-ups
9 Kettlebell Swings 70/44
_________________
 
Competitor 1
Snatch
Work to a heavy set of 1
85% of heavy set: 5×1
 
Back Squat
Work to a heavy set of 2
90% of heavy set: 1 rep every :10
(score is number of reps before failure)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Strict Handstand Push-ups
(start every minute with 20 double unders)
 
For time:
35 Weighted Sit-ups 53/35
25 Burpees to a plate
35 GHD Sit-ups
25 Burpees to a plate
35 Toes to Bar
___________________
 
Competitor 2
Snatch
Work to a heavy set of 1
85% of heavy set: 5×1
 
Back Squat
Work to a heavy set of 2
90% of heavy set: 1 rep every :10
(score is number of reps before failure)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Strict Handstand Push-ups
(start every minute with 20 double unders)
 
3 rounds for time:
500m Row
25 GHD Sit-ups
50′ Overhead Walking Lunges 45/35
____________________
 
Weightlifting
Rest
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CrossFit
Rest
____________
Competitor 1&2
Rest
____________
Weightlifting
Block Power Snatch
80% 4×2
 
Block Power Clean
80% 4×2
 
Pause Front Squat
70% 4×3
 
Barbell Rows
4×8 -choose weight-
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CrossFit
Snatch Push Press + Overhead Squat
Work to a heavy set of 2+2
85% of heavy set: 3(2+2)
 
AMRAP 10:00
10 Deadlifts 135/95
10 Box Jumps 24/20
10 Toes to Bar
___________________
 
Competitor 1
Clean
Work to a heavy set of 3 (T&G)
90% of heavy set: 2×2 (T&G)
80% of heavy set: 2×2 (T&G)
70% of heavy set: Max Reps (T&G)
 
For reps of Box Jump:
Every 1:00 for 5:00
1 Deadlift at 85% + Box Jumps 30/24
(choose reps prior to start. only score successful rounds)
 
3 rounds for time:
:30 L-Sit
300m Shuttle Run (50m out and back)
3 Rope Climbs
30 Calories on The Assault Bike
30′ Hand Walk
___________________
 
Competitor 2
Clean
Work to a heavy set of 3 (T&G)
90% of heavy set: 2×2 (T&G)
80% of heavy set: 2×2 (T&G)
70% of heavy set: Max Reps (T&G)
 
For reps of Box Jump:
Every 1:00 for 5:00
1 Deadlift at 85% + Box Jumps 30/24
(choose reps prior to start. only score successful rounds)
 
2 rounds for time:
1:00 L-Sit
1000m Run
10 Rope Climbs
1000m Row
100′ Hand Walk
___________________
 
Weightlifting
Clean
80% 3×1
85% 3×1
 
Clean Pull
4×3 -choose weight-
 
Front Squat
85% 2×2
90% 3×1
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-
CrossFit
Skill
Hand Walking
 
3 rounds for total reps:
Ring Muscle-ups
(rest 1:00 between sets)
 
“Marco”
3 rounds for time:
21 Pull-ups
15 HSPU
9 Thrusters 135/95
_______________
 
Competitor 1
Power Clean + Push Press
Work to a heavy set of 2+2
95% of heavy set: 1+1 every :30
(score is total reps prior to failure)
 
 For load:
Weighted Bar Dips 5-5-5-5-5
(make consistent increases)
 
For time:
5-4-3-2-1
Bar Facing Burpees
Toes to Bar
Front Squat 185/125 (from ground)
Toes to Bar
DBall Over the Shoulder 150/80
Toes to Bar
_________________
 
Competitor 2
Power Clean + Push Press
Work to a heavy set of 2+2
95% of heavy set: 1+1 every :30
(score is total reps prior to failure)
 
Front Squat
Work to a heavy set of 2
85% of heavy set: 1 rep every :15
(score is total reps prior to failure)
 
Weighted Bar Dips
Work to a heavy set of 5
80% of heavy set: 3×3
~superset~
Weighted Pull-ups
Work to a heavy set of 5
80% of heavy set: 3×3
 
For total reps:
Every 1:00 for 16:00
Odd min: Chest to Bar Pull-ups
Even min: Toes to Bar
(start every minute with 20 double unders)
 
Independent Session
30min Sustained Conditioning (70-80% MHR)
___________________
 
Weightlifting
Power Snatch
80% 2×3
85% 3×2
 
Power Clean + Jerk
80% 2x (2+1)
85% 3x (1+2)
 
Barbell Situps
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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CrossFit
Power Clean + Push Press
Work to a heavy set of 2+2
85% of heavy set: 3(2+2)
 
For time with a partner:
100m Burden Shuttle Run 20/14
300m Shuttle Run
100m Burden Shuttle Run 20/14
500m Shuttle Run
100m Burden Shuttle Run 20/14
300m Shuttle Run
100m Burden Shuttle Run 20/14
(alternate with a partner. both run every distance)
_________________
 
Competitor 1
Power Snatch + Drop Snatch
Work to a heavy set of: 1+1
100% of heavy set: 1 Snatch every :30
(score is total reps completes prior to failure)
 
AMRAP 8:00
4 Handstand Push-ups
6 Chest to Bar Pull-ups
8 Pistols (alt legs)
 
For time:
15-12-9-6
Power Snatch 95/65
Calories on The Rower
__________________
 
Competitor 2
Power Snatch + Drop Snatch
Work to a heavy set of: 1+1
100% of heavy set: 1 Snatch every :30
(score is total reps completes prior to failure)
 
Speed Ladder for time:
18 Power Snatches 75/45
15 Power Snatches 95/65
12 Power Snatches 115/85
9 Power Snatches 135/95
6 Power Snatch 155/105
(each set unbroken. pre-load bars)
 
AMRAP 8:00
3 Strict Handstand Push-ups
4 Ring Muscle-ups
5 Pistols (each leg)
 
“Tabata”
Assault Bike for Calories
(Tabata style scoring)
 
(rest 4:00)
 
“Tabata”
Assault Bike for Calories
(Tabata style scoring)
___________________
 
Weightlifting
Snatch
80% 2×2
85% 3×2
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
85% 4×2
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-
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Team Training
3 rounds for time:
7 DBall Over the Shoulder
30′ Hand Walk
7 Ring Muscle-ups
 
5:00 AMRAP (Men)
30 Power Cleans 165lbs
15 Rope Climbs
 
5:00 AMRAP (Women)
60 Pistols
20 Strict HSPU
 
(Rest 1:00)

(Pick up where the other group left off)
4:00 AMRAP (Men)
60 Pistols
20 Strict HSPU
 
4:00 AMRAP (Women)
30 Power Cleans 121lbs
15 Rope Climbs
 
One athlete works at a time. Completed as a relay, order must stay the same.
200 Double unders
50 Power Snatch (men)/Clean (women) 100lbs Power
20 Ring Muscle-ups
50 Kettlebell Swings 70/53
50 Toes to Bar
50 Wall Ball Shots 20/14
____________________
 
Weightlifting
Snatch
85% 2×1
90% 3×1
 
Clean + Jerk
85% 2x (1+1)
90% 2x (1+1)
 
Back Squat
2×3 -choose weight-
3×2 -choose weight-
 
GHD Situps
4×15 -unweighted-
CrossFit
For load:
Every 1:00 for 10:00
1 Hang Power Clean
(make consistent increases)
 
For time:
50 Sit-ups
25 Deadlifts 275/185
50 Sit-ups
25 Deadlifts 275/185
50 Sit-ups
__________________

Competitor 1
Back Squat
Work to a heavy set of 3
90% of heavy set: 1 rep every :10
(score is number of reps before failure)

Pause Snatch (:02 BK)
Work to a heavy
set of 2
80% of heavy single: 1 rep every :20
(score is number of reps before failure)

Power Clean + Push Press
Work to a heavy set of : 1+1
80% of heavy set: 1 rep every :30
(score is number of reps before failure)

__________________

 Competitor 2
Back Squat
Work to a heavy set of 3
90% of heavy set: 1 rep every :10
(score is number of reps before failure)


On an 8:00 Running Clock:
0:00-4:00
-Men: ride Assault bike for Calories
-Women: 2RM Front Squat
4:00-8:00
-Men: Establish 2RM Front Squat
-Women: Assault bike for Calories
(teams of 3 men/3 women. share work anyhow)
 
In CoEd Pairs for time: (12cap)
Pair 1: 100 Pull-ups
Pair 2: 60 CTB Pull-ups
Pair 3: 40 Bar Muscle-ups
(Pair 2 begins after pair 1 completes work)
 
In teams of 3 for time:
1. 50 Squat Snatches 145/100 (share work anyhow)
2. 150 GHD Sit-ups (share work anyhow)
3. 50′ Overhead Walking Lunge 55/45 (one person at a time)
(3 men/3 women)
____________________
 
Weightlifting
Rest
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“Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.”
~Bernard M. Baruch

CrossFit
Rest
__________

Competitor 1&2
Rest
__________

Weightlifting
Slow Pull Snatch
4×2 -choose weight-

Push Press + Jerk
80% 4x (1+2)

Pause Front Squat
70% 4×3

Barbell Rows
4×8 -choose weight-

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“In my walks, every man I meet is my superior in some way, and in that I learn from him.”
~Ralph Waldo Emerson