March 2016

Saturday & Sunday (April 2nd-3rd)
USAPL Arizona State Championships

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10:00a Competitor Training at Tribal CrossFit

CrossFit
Skill
Bar Muscle-ups
 
For load:
Bench Press 8-8-8-8
(make consistent increases)
 
AMRAP 7:00
14 Wall Ball Shots 20/14
7 Toes to Bar
14 Kettlebell Swings 53/35
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Competitor 1
Off Season Programming Begins Monday, April 4th
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Competitor 2
For load:
Power Snatch (T&G) 5-5-5-5-5
(make consistent increases)
 
For load:
Every 1:00 for 6:00
Back Squat (3-2-2-1-1-1)
(consistent increases. start every 1:00 with 20 double unders)
 
For time:
12-9-6-3
Ring Muscle-up
Hang Power Clean 155/105
Bar Facing Burpees
 
3 rounds for time:
25 Calories on the Assault Bike
(rest 3:00)
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Weightlifting
Snatch
75% 3×3
80% 2×2

Clean + Jerk

75% 3(2+2)
80% 2(2+1)

Front Squat
4×5 -choose weight-
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“Everybody has to be a little lucky, I think.”
~Christopher Walken

CrossFit
Rest
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Competitor 1&2
Rest
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Weightlifting
Block Snatch
75% 4×2
 
Block Clean
75% 4×2
 
Pause Squat
70% 4×3
 
Barbell Rows
4×8 -choose weight-

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“Great things are done by a series of small things brought together.”
~Vincent Van Gogh


CrossFit
For load:
Every 1:00 for 18:00
Min 1-6: 1 Power Clean & Push Press
Min 7-12: 1 Clean & Jerk
Min 13-18: 1 Clean
(add 10lbs/5lbs each set)
 
6 rounds for time:
200m Run
(alternate with a partner)
________________
 
Competitor 1
Off Season Programming Begins Monday, April 4th
________________
 
Competitor 2
Clean + Front Squat + Jerk
Work to a heavy set of: 1+1+1
85% of heavy set: 5(1+1) Clean + Jerk (every :30)
80% of heavy set: 5(1+1) Clean + Jerk (every :20)
75% of heavy set: 5(1+1) Clean + Jerk (every :10)
(rest no more than 2:00 between rounds)
 
For total reps:
1:30 Rope Climbs
(rest :30)
1:00 Rope Climbs
(rest :30)
:30 Rope Climbs
 
For time:
5k Row
(individual competitors row 10k)
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Weightlifting
Power Clean + C&J
80% 4(1+1)
 
Clean Pull
4×4 -choose weight-
 
Front Squat
70% 4×6
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-

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“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.”
~Sun Tzu

CrossFit
Skill
Hand Walking
 
10 rounds for time:
3 Handstand Push-ups
5 CTB Pull-ups 
7  Burpees
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Competitor 1&2
Team Meeting 7:30p at EVCF
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Weightlifting
Power Snatch + Drop Snatch
80% 3(2+2)
 
Power Clean + Power Jerk
80% 3(1+2)
 
Push Press
4×3 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
 
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“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.”
~Buddha
CrossFit
For load:
Every 1:00 for 10:00
1 Drop Snatch
(make consistent increases)
 
With a partner for time: (one person works at a time)
100 Goblet Squats (one kettlebell)
400m Kettlebell Farmers Walk
100 Russian Kettlebell Swings
(2 Men: 70lbs, CoEd: 53lbs, 2 Women 35lbs)
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Competitor 1&2
Go play outside
________________
 
Weightlifting
Power Snatch + Snatch
80% 4(2+1) Snatch Pull
4×4 -choose weight-
 
Back Squat
70% 4×6
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-


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“There are no strangers here; Only friends you haven’t yet met.”
~William Butler Yeats

8:00a Competitor
10:30a Kettlebell
10:30a Powerlifting
12:00p Weightlifting
8:00a-2:00p Open Gym

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“You’ll like this, not a lot, but you’ll like it.”
~Paul Daniels
CrossFit / Competitor 1&2
Open Wod 16.5
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Weightlifting
Rest
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“I want to be a better person in every aspect. I really don’t feel I’ve in anyway fulfilled my potential in every area of my life. But I’m optimistic.”
~Damon Albarn
CrossFit
Rest
_______________
 
Competitor 1&2
Rest
_______________
 
Weightlifting
Block Snatch
75% 4×2
 
Block Clean
75% 4×2
 
Pause Squat
70% 4×3
 
Barbell Rows
4×8 -choose weight-
77kg
“Creativity requires the courage to let go of certainties.”
~Erich Fromm
CrossFit
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Push Press + 1 Jerk
(add 10lbs/5lbs each set)

6 rounds for time:
400m Run
(rest 1:30)
______________
 
Competitor 1&2
AMRAP 12:00
1 Rope Climb
100m Shuttle Run
1 DBall Over the Shoulder 150/80
 
ROMWOD
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Weightlifting
Clean & Jerk
70% 4×3
75% 2×2
 
RDL
4×5 -choose weight-
 
Front Squat
70% 4×6
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-12744017_10153869883467357_2763298796958735751_n


“Today was good. Today was fun. Tomorrow is another one.”
~Dr. Seuss