February 2016

8:00a Competitor Training
8:00a Open Gym
10:30a Powerlifting
10:30a Kettlebell
12:00p Strongman
12:00p Weightlifting
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Weightlifting
Snatch
2 Waves of:
85% 1×1
90% 1×1
95% 1×1

Clean + Jerk
2 Waves of:
80% 1+1
85% 1+1
90% 1+1

Back Squat
4×3 -choose weight-
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Don’t miss this!!!!

Sat, March 5th (2-4)
Iron Athlete “Open Prep” Gymnastics Clinic
Taught by Tiffany Hendrickson
Hosted by EVCF

Registration link

Tiffany3

CrossFit / Competitor 1&2
Open Workout 16.2
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Weightlifting
Rest

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“The best advice I’ve received is to be yourself. The best artists do that.”
~Frank Gehry
CrossFit
Rest
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Competitor 1&2
Rest
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Weightlifting
Muscle Snatch
4×2 -choose weight-
 
Push Press
80% 4×3
 
Pause Squat
65% 4×3
 
Barbell Rows
4×8 -choose weight-
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“Love is the magician that pulls man out of his own hat.”
~Ben Hecht
CrossFit
Clean + Jerk
Work to a heavy set of 2+1
85% of heavy set: 3(1+1)
 
For time:
700m Shuttle Run
21 Power Clean & Jerks 75/55
500m Shuttle Run
15 Power Snatches 75/55
300m Shuttle Run
9 Thrusters 75/55
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Competitor 1&2
Clean from blocks
Work to a heavy set of 2
85% of heavy set: 5×1 (every :30)
 
3 rounds for time:
50 Calorie Row
25 Wall Ball Shots 20/14
50 Double unders
25 Kettlebell Swings 53/35
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Weightlifting
Block Clean
80% 2×2
85% 3×2
 
Clean Pull
2×3 -choose weight-
3×2 -choose weight-
 
Front Squat
80% 2×3
85% 3×2
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-
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“Circumstances may cause interruptions and delays, but never lose sight of your goal.”
~Mario Andretti
 
CrossFit
Skill
Hand Walking
 
AMRAP 3:00
Bar Muscle-ups
(alternate sets with a partner)
 
5 rounds for time:
20 Calorie Row
15 Wall Ball Shots 20/14
20 Double unders
5 Power Clean 155/105
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Competitor 1&2
For load:
Every 1:00 for 10:00
Power Clean & Jerk
(add 10lbs/5lbs each set)
 
15 rounds for time:
1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)
 
For time:
21-15-9
Power Snatch 95/65
Handstand Push-up
 
7 rounds for time:
11 Calories on The Assault Bike
9 Toes to Bar
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Weightlifting
Power Snatch + OHS
85% 3(2+2)
 
Power Clean + Pause Jerk
85% 3(1+2)
 
Snatch Grip Push Press
4×3 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“The finest souls are those that have the most variety and suppleness.”
~Michel de Montaigne
 
CrossFit
Power Snatch
Work to a heavy set of 2
80% of heavy set: 4×2
 
“The Dark Horse Special”
For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings
60 Sit-ups
70 Burpees
________________
 
Competitor 1&2
Slow Snatch Pull + Snatch (:05 to hip)
Work to a heavy set of 1+1
85% of heavy set: 5×1 (snatch)
 
Pause Back Squat (:02)
Work to a heavy set of 2
85% of heavy set: 5×1 (no pause. every :20)
 
For total reps:
Every 1:00 for 10:00
Odd min: 7 Deadlifts 155/105 + Box Jumps 24″
Even min: 21 Double unders + Pistols (alt legs)
(choose reps prior to start. unbroken)
 
“Lil Lactic Ladders”
3 rounds for total Calories:
:10 Row for Calories
:50 Rest
:20 Row for Calories
:40 Rest
:30 Row for Calories
:30 Rest
:40 Row for Calories
:20 Rest
:50 Row for Calories
:10 Rest
__________________
 
Weightlifting
Block Snatch
80% 2×2
85% 3×2
 
Snatch Pull
2×3 -choose weight-
3×2 -choose weight-
 
Back Squat
80% 2×3
85% 3×2
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-
 
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“We spend our time searching for security and hate it when we get it.”
~John Steinbeck
8:00a Competitor Training
8:00a Open Gym
8:00a Sprints
9:00a Open Gym
10:00a Powerlifting
10:30a Kettlebell
11:00a Weightlifting
1:00p-5:00p Powerlifting Clinic “The Strategy of Winning”
*GYM IS CLOSED FOR CLINIC
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Weightlifting
Snatch
2 Waves of:
– 80% 1×1
– 85% 1×1
– 90% 1×1

Clean + Jerk
2 Waves of:
– 80% 1+1
– 85% 1+1
– 90% 1+1

Back Squat
4×4 -choose weight-

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“Perseverance, secret of all triumphs.”
~Victor Hugo
CrossFit/Competitor 1&2
16.1
AMRAP 20:00
25′ Overhead Lunge 95/65
8 Bar Facing Burpees
25′ Overhead Lunge 95/65
8 Chest to Bar Pull-ups
__________________

Weightlifting
Rest

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“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.”
~Theodore Roosevelt
CrossFit
Rest
__________
 
Competitor 1&2
Rest
__________
 
Weightlifting
Block Snatch
80% 4×2
 
Block Clean
80% 4×2
 
Pause Squat
65% 4×3
 
Barbell Rows
4×8 -choose weight-


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“If you want to know what a man’s like, take a good look at how he treats his inferiors, not his equals.”
~J.K. Rowling
 
CrossFit/Competitor 1&2
AMRAP 15:00
300m Shuttle Run
21 Sit-ups
15 Kettlebell Swings 53/35
9 Burpees
_________________
 
Weightlifting
Pause Clean + Clean
Work up to Heavy 1+1
-then-
3(1+1) at 80% of Heavy set
 
Clean Pull
2×3 -choose weight-
3×2 -choose weight-
 
Front Squat
85% 4×2
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-
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