November 2016

CrossFit
Rest
___________
 
Competitor 1&2
Rest
___________
 
Sprint
6:00p Sleds at EVCF
___________
 
Weightlifting
Split Jerk
Work to a heavy set of 2
-then-
85% of heavy set: 3×3
 
Drop Snatch
85% 5×2
 
Barbell Lunge
3×8 -choose weight-
(8 each side, alternating legs)
 
Partner Leg Throwdowns
4×20
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“Whatever you do in life, surround yourself with smart people who’ll argue with you.”
~John Wooden
CrossFit
5 rounds for load:
Bench Press (5-4-3-2-1)
Weighted Pull-ups (5-4-3-2-1)
(rest 2:00)
 
“J.T.”
For time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
________________
 
Competitor 1
At a moderate load:
Tall Jerk 5-5-5-5-5
(make consistent increases)
 
5 rounds for load:
1 Clean + 2 Front Squats + 1 Jerk
(make consistent increases)
 
3 rounds at a moderate load:
6 Bulgarian Split Squat (each leg)
6 Single leg RDL (each leg)
(rest as needed between rounds)
 
“Grace”
For time:
30 Clean & Jerks 135/95
_________________
 
Competitor 2
Stabilization
One Arm Overhead Walking Lunge
Pallof Press
DBall Rotations
 
At a modrate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
 
45:00 to establish max load:
3 Clean & Jerk 135/95
3 Clean & Jerk 145/100
3 Clean & Jerk 155/105
3 Clean & Jerk 165/110
3 Clean & Jerk 175/115
*Continue adding 10lbs/5lbs every 3 reps until time expires.
(Full Cleans. Don’t count reps that require a step to save the lift)
__________________
 
Weightlifting
Deficit Clean
Work up to a heavy set of 2
 
Clean Pulls
4×4 -choose weight-
 
Back Squat
90% 2×1
85% 2×4
85% 1xAMRAP
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
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“We are like chameleons, we take our hue and the color of our moral character, from those who are around us.”
~John Locke

CrossFit
“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
_________________
 
Competitor 1
Power Clean
75% 1×3
80% 2×2
85% 3×1
 
For load:
Bench Press 6-6-6-6
*follow each set with 2 Rope Climbs
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Handstand Push-ups
*start every minute with 20 double unders
(choose reps prior to start. unbroken)
 
For time:
30-20-10
Pull-ups
Ring Push-ups
________________
 
Competitor 2
For total time:
6 rounds:
1 Strict Ring MU
2 DBall Over the Shoulder 150/100
3 Strict Deficit HSPU 6/4
 
800m Run
 
5 rounds:
4 Strict CTB Pull-ups
5 Kettlebell Snatch 53/35 (each arm)
6 Strict Ring Dips
 
800m Run
 
4 rounds:
7 Ring Muscle-ups
8 Box Jumps 30/24
9 Deficit Handstand Push-ups 6/4
 
800m Run
 
3 rounds:
10 CTB Pull-ups
11 Kettlebell High Pulls 70/53
12 Ring Dips
_________________
 
Weightlifting
1.5 Power Snatch + Power Snatch
80% 4(1+2)
 
1.5 Power Clean + Power Clean
80% 4(1+2)
 
Strict Press
3×5 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“Exuberance is beauty.”
~William Blake

CrossFit
At a moderate load:
Renegade Rows (each arm) 6-5-4
(stabilization is the focus) 
 
For time:
75 Air Squats
75 Sit-ups
75 Push-ups
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Air Squats
__________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch + 1 Clean Grip Overhead Squat
(make consistent increases)
 
5 rounds for load:
1 Hang Snatch (AK) + 1 Hang Snatch (BK) + 1 Snatch
(make consistent increases)
 
For load:
Back Squat 6-6-6-6
*follow each set with :20 Sorenson Hold
(make consistent increases)
 
AMRAP 12:00
20 Wall Ball Shots 20/14
20 Second L-Sit Hold
20 Calories on The Assault Bike
20 Second Handstand Hold
___________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch + 1 Clean Grip Overhead Squat
(make consistent increases)
 
5 rounds for load:
1 Hang Snatch (AK) + 1 Hang Snatch (BK) + 1 Snatch
(make consistent increases)
 
For load:
Back Squat 6-6-6-6
*follow each set with :20 Sorenson Hold
(make consistent increases)
 
AMRAP 5:00
:20 Handstand Hold
:20 L-Sit Hold
 
3 rounds:
4:00 Row at 80-85% MHR
2:00 Recovery Row
____________________
 
Weightlifting
Deficit Snatch
Work to a heavy set of 2
 
Snatch Pull
4×4 -choose weight-
 
Front Squat
90% 2×1
85% 2×4
85% 1xAMRAP
 
Partner Med Ball Sit-ups
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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“Real living is living for others.”
~Bruce Lee

8:00a Weightlifting Competitors
8:00a Carpool Departs for South Mtn
8:30a Trail Run at South Mtn (Pima Canyon Rd)
10:30a Kettlebell
10:30a Powerlifting
12:00p Strongman
12:00p Weightlifting
___________________
 
Weightlifting
Snatch
Work up to Heavy 2
 
Clean + Jerk
Work up to Heavy 2+1
 
Back Squat
Heavy Single
-then-
85% of Heavy Set: 3×4
 
4 rounds (choose weight)
10 Bulgarian Split Squats (left leg)
10 Bulgarian Split Squats (right leg)
10 Back Extensions
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“As I grow older, I pay less attention to what men say. I just watch what they do.”
~Andrew Carnegie

9:00a-12:00p Open Gym
________________
 
CrossFit
Open Gym
_______________
 
Competitor 1&2
Clean from blocks
Work to a heavy set of 3
(make consistent increases)
 
Overhead Squat
Work to a heavy set of 5
(make consistent increases)
 
For time:
35 Weighted Sit-ups 53/35
35 Toes to Bar
 
For time:
25 Wall Ball Shots 20/14
25 Strict Pull-ups
25 Box Jumps 24/20
25 Strict Ring Dips
50 Wall Ball Shots 20/14
50 Pull-ups
50 Box Jumps 24/20
50 Ring Dips
_________________
 
Weightlifting
Rest
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“Be faithful to that which exists within yourself.”
~Andre Gide

Happy Thanksgiving!

10:00a-12:00p Open Gym

CrossFit
5 rounds for load:
3 Bench Press
3 Weighted Pull-ups
(rest 2:00)
 
3 rounds for reps:
:30 Handstand Push-ups
1:30 Rest
:30 Ring Dips
1:30 Rest
:30 Push-ups
1:30 Rest
 
6 rounds for calories:
:30 Row
:30 Rest
________________
 
Competitor 1
At a moderate load:
Press in Split 5-5-5-5-5
(make consistent increases)
 
5 rounds for load:
3 Front Squat + 3 Jerk
(make consistent increases)
 
3 rounds at a moderate load:
8 Bulgarian Split Squat (each leg)
8 Single leg RDL (each leg)
(rest as needed between rounds)
 
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
__________________
 
Competitor 2
At a moderate load:
Push Press (rebounding) 5-5-5-5-5
(make consistent increases)
 
5 rounds for load:
3 Front Squat + 3 Jerk
(make consistent increases)
 
For reps or distance:
:30 Deadlift 275/185
1:30 Rest
:30 Hand Walk for distance
1:30 Rest
:30 Burpees over the rower
 
3 rounds:
3:00 to complete
250m Row
Deadlift (same number of reps that you did in :30)
 
3 rounds:
3:00 to complete
250m Row
Hand Walk (same distance that you did in :30)
 
3 rounds:
3:00 to complete
250m Row
Burpees over the rower (same number of reps that you did in :30)
__________________
 
Weightlifting
Deficit Pause Snatch
85% 4×2
 
Deficit Pause Clean
85% 4×2
 
Clean Deadlift
110% 4×5
(based on 1rm clean)
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
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“Greatness is a road leading towards the unknown.”
~Charles de Gaulle

CrossFit
For load:
Every 1:00 for 18:00
Min 1-6: Thruster (3-2-2-1-1-1) 
Min 7-12: Clean (3-2-2-1-1-1)
Min 13-18: Front Squat (3-2-2-1-1-1)

“Annie”
For time:
50-40-30-20-10
Double under
Sit-up
_____________________

Competitor 1
For Load:
Power Clean (T&G) 5-5-5-5-5
(make consistent increases)

For load:
Bench Press 8-8-8-8-8
*follow each set with 2 Rope Climbs
(make consistent increases)

10 rounds for time:
1 Toes Through Ring + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)

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

Competitor 2
Record each time:
0:00-10:00
1 Mile Run

10:00-15:00
10 Rope Climbs

15:00-20:00
15 Power Cleans 225/155

20:00-30:00
30 Ring Muscle-up

30:00-35:00
15 Power Cleans 225/155 

35:00-40:00
10 Rope Climbs

40:00-50:00
1 Mile Run
(rest with remaining time in each round)
_____________________

Weightlifting
1.5 Power Snatch + Power Snatch
80% 4(1+2)

1.5 Power Clean + Power Clean
80% 4(1+2)

Back Squat
90% 2×1
85% 2×4
85% 1xAMRAP

GHD Sit-ups
4×10 -choose weight-

Weighted Dips
4×8 -choose weight-

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“Respect the burden.”
~Napoleon Bonaparte

CrossFit
Skill
Turkish Get-up

For total reps:
Every 1:00 for 10:00
Odd min: CTB Pull-ups
Even min: Handstand Push-ups
(start every 1:00 with 20 double unders)

For time:
30 Calories on The Assault Bike
40 Calories on The Rower
50 Burpees to a plate
________________

Competitor 1
At a moderate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)

Snatch
Work to a heavy set of 3 (floating)
(make consistent increases)

For load:
Back Squat 8-8-8-8
*follow each set with 3 Glute-Ham Raises
(make consistent increases)

“Isabel”
For time:
30 Snatches 135/95
__________________

Competitor 2
At a modrate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)

Snatch
Work to a heavy set of 3 (floating)
(make consistent increases)

For load:
Back Squat 8-8-8-8
*follow each set with 3 Glute-Ham Raises
(make consistent increases)

For time:
21-15-9
Power Snatch 135/95
Calories on the Assault Bike
GHD Sit-up

Independent Session:
30-40min Sustained Conditioning at 70% MHR
__________________

Weightlifting
Power Snatch + Snatch
85% 4(1+2)

Power Clean + Clean
85% 4(1+2)

Front Squat
90% 2×1
85% 2×4
85% 1xAMRAP

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

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



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“We know what we are, but know not what we may be.”
~William Shakespeare