October 2016

CrossFit
For time:
5 Power Cleans 135/95
25 Pull-ups
200m Run
5 Power Cleans 135/95
25 Push-ups
200m Run
10 Power Cleans 135/95
50 Pull-ups
400m Run
10 Power Cleans 135/95
50 Push-ups
400m Run
_____________
 
Competitor 1
For total reps:
Every 1:00 for 10:00
Odd min: Power Clean 185/125
Even min: Ring Muscle-ups
 
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
 
Not timed:
1 Mile Jog
______________
 
Competitor 2
For total reps:
Every 1:00 for 10:00
Odd min: Strict Ring Muscle-ups
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
(start every minute with 20 double unders)
 
For time:
10 Hang Power Clean 185/125
100 Pull-ups
10 Hang Power Clean 205/135
100 Push-ups
10 Hang Power Clean 225/155
100 Sit-ups
10 Hang Power Clean 205/135
100 Air Squats
10 Hang Power Clean 185/125
 
Independent Session:
30-40min Sustained Conditioning 70% MHR
______________
 
Weightlifting
1.5 Power Snatch + Power Snatch
80% 4(2+1)
 
1.5 Power Clean + Power Clean
80% 4(2+1)
 
Back Squat
85% 2×2
75% 4×5
 
GHD Sit-ups
4×10 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“Go to Heaven for the climate, Hell for the company.”
~Mark Twain

CrossFit
With a partner for total reps:
AMRAP 5:00
50 Wall Ball Shots 20/14
Burpee Box Jumps 24/20

(rest 5:00)

AMRAP 5:00
5 Rope Climbs
Calories on The Assault Bike

(rest 5:00)

AMRAP 5:00
50 Toes to Bar
Calories on The Rower

______________

Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(make consistent increases)

Snatch Pull
100% 3×3

For load:
Every 1:00 for 10:00
1 Pause Squat (:02)
(make consistent increases)

AMRAP 10:00
15 GHD Sit-ups
20 Wall Ball Shots 20/14
15 Back Extensions

______________

Competitor 2
4 rounds:
200m Run
200m Recovery Jog
(2:00 to complete each round)

For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(make consistent increases)

Snatch Pull
100% 3×3

For load:
Every 1:00 for 10:00
1 Pause Squat (:02)
(make consistent increases)

4 rounds:
200m Run
200m Recovery Jog
(2:00 to complete each round)

_______________
Weightlifting
Snatch High Pull + Snatch
3(2+2) -choose weight-

Clean High Pull + Clean
3(2+2) -choose weight-

Front Squat
85% 2×2
75% 4×5

Partner Med Ball Sit-up
4×10 -choose weight-

Strict Pull-ups
1x amrap (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)

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“Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passions, they cannot alter the state of facts and evidence.”
~John Adams

7:00a CrossFit Competitors
8:00a Weightlifting Competitors
10:30a Kettlebell
10:30a Powerlifting
12:00p Strongman
12:00p Weightlifting
____________

Weightlifting

Push Press
Work to a heavy set of 4
-then-
85% of heavy set: 2×4
 
Back Squat
Work to a heavy set of 2
-then-
80% of heavy set: 4×5
 
4 rounds (choose weight)
10 Bulgarian Split Squats (left leg)
10 Bulgarian Split Squats (right leg)
10 Back Extensions
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“You can have no dominion greater or less than that over yourself.”
~Leonardo da Vinci

 

CrossFit
0:00-3:00 complete 3 rounds of:
3 pull-ups
6 push-ups
9 squats

3:00-6:00 complete 3 rounds of:
4 pull-ups
8 push-ups
12 squats

6:00-9:00 complete 3 rounds of:
5 pull-ups
10 push-ups
15 squats

9:00-12:00 complete 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Continue until unable to complete work in allotted time.
________________

Competitor 1
Power Snatch + Snatch
Work to a heavy set of 1+1
85% of heavy set: 5(1+1) (every 1:00)

For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Toes to Bar
(start every minute with 20 Double unders)

3 rounds for time:
21 Deadlifts 135/95
15 Front Squat
9 Shoulder to Overhead
_______________

Competitor 2
Power Snatch + Snatch
Work to a heavy set of 1+1
85% of heavy set: 5(1+1) (every 1:00)

For time:
Accumulate 1:00 L-Sit Hold

For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstand Push-ups
Even min: Strict Toes to Bar
(start every 1:00 with 20 Double unders)

For time:
Accumulate 1:00 L-Sit Hold

3 rounds for time:
21 Deadlifts 185/135
15 Front Squat
9 Shoulder to Overhead

________________

Weightlifting
Rest

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“He who seeks rest finds boredom. He who seeks work finds rest.”
~Dylan Thomas

CrossFit
Rest
___________
 
Competitor 1&2
Rest
___________
 
Sprints
6:00p Corona del Sol
___________
 
Weightlifting
Drop Snatch
Work up to Heavy 3
-then-
80% of heavy set: 2×3
 
Pause Jerk + Jerk
4(2+1) -choose weight-
 
Barbell Lunge
3×8 -choose weight-
(8 each side, alternating legs)
 
Barbell Row
4×8 -choose weight-
 
Partner Leg Throws
4×20
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“It is the chiefest point of happiness that a man is willing to be what he is.”
~Desiderius Erasmus

CrossFit
For total reps:
Every 1:00 for 30:00
Min 1: Rope Climb
Min 2: Calories on The Assault Bike
Min 3: Wall Walks
Min 4: Ball Over the Shoulder 150/80
Min 5: Burpees to a Plate
(choose reps/cals prior to start)
_______________
 
Competitor 1
Clean
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
Jerk Dip
100% 3×3
 
Front Squat
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
For time:
48 Kettlebell Swings 53/35
24 CTB Pull-ups
36 Kettlebell Swings
18 CTB Pull-ups
24 Kettlebell Swings
12 CTB Pull-ups
_______________
 
Competitor 2
Clean & Jerk
70% 1.1.1.1.1 (:30 rest)
75% 1.1.1.1.1 (:45 rest)
80% 1.1.1.1.1 (1:00 rest)
 
Jerk Dip
100% 3×3
 
For time:
64 Kettlebell Swings 53/35
32 CTB Pull-ups
48 Kettlebell Swings
24 CTB Pull-ups
32 Kettlebell Swings
16 CTB Pull-ups
 
5 rounds at 2k pace:
500m Row
(rest 2:00)
_______________
 
Weightlifting
Deficit Pause Snatch
75% 4×2
 
Deficit Pause Clean
75% 4×2
 
Clean Deadlifts
105% 4×5
(based on 1rm clean)
 
AMRAP 1:30
ABMAT Situps
 
Face Pulls
4×10 -choose weight-1970444_10204156279721557_5841015812719378693_n
“Most people have the will to win, few have the will to prepare to win.”
~Bobby Knight
 
CrossFit
For load:
Clean 3-3-3-3-3
(make consistent increases)
 
For time:
30 GHD Sit-ups
30 Toes to Bar
 
For time:
10-9-8-7-6-5-4-3-2-1
Thruster 75/55
Sumo Deadlift High Pull 75/55
_____________
 
Competitor 1
Jerk
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
For total reps:
Every 1:00 for 10:00
Odd min: Hang Power Clean 155/105
Even min: Bar Muscle-ups
(choose reps prior to start. unbroken)
 
5 rounds for time:
15 Calorie Row
30′ Hand Walk
15 Box Jumps 24/20
(rest 1:00)
______________
 
Competitor 2
3 rounds:
400m Run at 1 Mile Pace
200m Recovery Jog
 
For time:
3-5-3-7-3-5-3
Strict Handstand Push-ups
Hang Power Clean 185/125
Ring Muscle-up
(alternate rounds with a partner)
 
3 rounds:
400m Run at 1 Mile Pace
200m Recovery Jog
 
5 rounds for time:
15 Calorie Assault Bike
45′ Hand Walk
15 Box Jumps 24/20
(rest 1:00)
______________
 
Weightlifting
Snatch High Pull + Power Snatch
80% 4(2+2)
 
Clean High Pull + Power Clean
80% 4(2+2)
 
Back Squat
85% 2×2
65% 4×6
 
GHD Sit-ups
4×10 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“Culture drives great results.”
~Jack Welch

CrossFit
For load:
Weighted Push-ups 5-4-3-2-1
(make consistent increases)
 
AMRAP 15:00
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
(alternate rounds with a partner)
______________
 
Competitor 1
Snatch
Work to a heavy set of 2
90% of heavy set: 5×1 (every 1:00)
 
At a moderate load:
Romanian Deadlift 3-3-3-3
 
Back Squat
Work to a heavy set of 2
90% of heavy set: 5×1 (every 1:00)
 
Not timed:
15-12-9-6-3
Toes to Bar
Back Extension
________________
 
Competitor 2
Snatch
Work to a heavy set of 2
90% of heavy set: 5×1 (every 1:00)
 
At a moderate load:
Romanian Deadlift 3-3-3-3
 
Back Squat
Work to a heavy set of 2
90% of heavy set: 5×1 (every 1:00)
 
Not timed:
21-15-9
GHD Sit-up
Back Extension
 
Independent Session:
30-40min Sustained Conditioning 70% MHR
_______________
 
Weightlifting
Muscle Snatch + Snatch
3(1+2) -choose weight-
 
Muscle Clean + Clean
3(1+2) -choose weight-
 
Front Squat
85% 2×2
65% 4×6
 
Partner Med Ball Toss
4×10 -choose weight-
 
Strict Pull-ups
1x AMRAP (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
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“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.”
~Marcus Aurelius

8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Kettlebell
10:30a Powerlifting
12:00p Strongman
12:00p Weightlifting
3:00p Barbells for Boobs Check-in
4:00p Barbells for Boobs
____________

Weightlifting
Push Press
Work to a heavy set of 4
-then-
2×4 at 85% of heavy set

Back Squat
Work to a heavy set of 2
-then-
4×6 at 75% of heavy set

Bulgarian Split Squats
4×10 -choose weight- 

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Click here to register: B4B Registration Link

 

CrossFit
For load:
Strict Press 5-4-3-2-1
(make consistent increases)
 
3 rounds for time:
75 Double unders
50 Air Squats
25 Cal Row
_____________
 
Competitor 1
Push Press
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
Back Squat
70% 1.1.1.1.1 (rep every :30)
75% 1.1.1.1.1 (rep every :45)
80% 1.1.1.1.1 (rep every 1:00)
(rest as needed between sets)
 
For time:
35 Calories on The Assault Bike
35 GHD Sit-ups
35 10′ Wall Ball Shots 20/14
______________
 
Competitor 2
Push Press
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
Back Squat
70% 1.1.1.1.1 (rep every :30)
75% 1.1.1.1.1 (rep every :45)
80% 1.1.1.1.1 (rep every 1:00)
(rest as needed between sets)
 
3 rounds for time:
25 Wall Ball Shots
25 Second L-Sit Hold
 
3 rounds for calories:
5:00 Assault Bike
5:00 Rest
_______________
 
Weightlifting
Rest
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“It’s amazing how much you can learn if your intentions are truly earnest.”
~Chuck Berry