January 2017

CrossFit
For load:
Front Squat 5-3-3-2-2-2
(make consistent increases)
 
With a partner for time:
50 Power Cleans 135/95
75 Box Jumps 24/20
100 Bar Facing Burpees
125 Russian Kettlebell Swings 70/44
250 Double unders
___________________
 
Competitor 1
5 rounds for load:
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
For time:
7 Cleans 135/95
7 Cleans 155/105
7 Cleans 185/125
7 Cleans 155/105
7 Cleans 135/95
 
AMRAP 5:00
10 Pistols (alt legs)
20 Double unders 
 
For time:
21-18-15-12-9
Power Snatch 75/55
Calories on The Rower
_____________________
 
Competitor 2
5 rounds for load:
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
For time:
7 Cleans 185/125
7 Cleans 205/135
7 Cleans 225/155
7 Cleans 205/135
7 Cleans 185/125
 
AMRAP 5:00
20 Pistols (alt legs)
40 Double unders (unbroken)
 
For time:
21-18-15-12-9
Power Snatch 95/65
Calories on The Assault Bike
_____________________
 
Weightlifting
Block Power Clean + Clean
85% 4(1+1)
 
Clean Pull
4×3 -choose weight-
 
Back Squat
75% 4×6
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“The fall of dropping water wears away the Stone.”
~Lucretius
CrossFit
Skill
Bar Muscle-up or CTB Pull-up
 
“Lynne”
5 rounds for total reps:
Bench Press (Bwt/.66 Bwt)
Pull-ups
(rest 3:00)
__________________
 
Competitor 1
For load:
Weighted Bar Dips 5-5-5-5-5
*follow each set with 1 legless rope climb
 
For time:
5 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip)
60′ Hand Walk
4 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip)
45′ Hand Walk
3 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip)
30′ Hand Walk
2 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip)
15′ Hand Walk
1 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip)
 
For time:
50 CTB Pull-ups
75 Burpees
50 Calories on The Assault Bike
___________________
 
Competitor 2
For time:
50 Ring Muscle-ups
100 Burpees
150 Calorie Row
(record first set of muscle-ups and time to complete muscle-ups)
___________________
 
Weightlifting
Split Jerk Drills
(15mins)
 
Power Snatch + Hang Snatch (BK)
85% 4(1+1)
 
Power Clean + Push Press + Jerk
85% 4(1+1+1)
 
Snatch Push Press
3×5 -choose weight-
 
4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips
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“Human kindness has never weakened the stamina or softened the fiber of a free people. A nation does not have to be cruel to be tough.”
~Franklin D. Roosevelt
CrossFit
6:00 AMRAP
800m Run
Max Power Snatches at 75/55
 
(rest 6:00)
 
6:00 AMRAP
800m Run
Max Thrusters 75/55
 
(rest 6:00)
 
6:00 AMRAP
800m Run
Max Bar Facing Burpees
_______________
 
Competitor 1
Every 1:00 for 10:00
Odd min: 10 Burpees
Even min: 10 Toes to Bar
 
(rest 2:00)
 
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)
 
For time:
150 Double unders
 
For time:
400m Run
12 Strict Handstand Push-ups
12 Back Squats 225/155
400m Run
9 Strict Handstand Push-ups
9 Back Squats 225/155
400m Run
6 Strict Handstand Push-ups
6 Back Squats 225/155
________________
 
Competitor 2
Every 1:00 for 10:00
Odd min: 15 Burpees
Even min: 15 Toes to Bar
 
(rest 2:00)
 
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)
 
For time:
50-40-30-20-10
Double unders (unbroken)
 
For time:
400m Run
21 Strict Handstand Push-ups
21 Back Squats 225/155
400m Run
15 Strict Handstand Push-ups
15 Back Squats 225/155
400m Run
9 Strict Handstand Push-ups
9 Back Squats 225/155
__________________
 
Weightlifting
Block Power Snatch + Snatch
Work up to Heavy 2+1
-then-
3(1+1) @ same weight
 
Snatch Pull
4×3 -choose weight
 
Front Squat
75% 4×6
 
3 rounds
12 DB rows (right) -choose weight-
12 DB rows (left) -choose weight-
15 push-ups
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“You must trust and believe in people or life becomes impossible.”
~Anton Chekhov

8:00a CrossFit Competitor
10:30a Kettlebell
10:30a Powerlifting
11:00a Iron Athlete Gymnastics Clinic

12:00p Strongman
12:00p Weightlifting
7:00p 2016 Year End Party at EVCF

________________

Weightlifting
Power Snatch + Snatch
Work up to Heavy 1+1

Power Clean + Clean & Jerk
Work up to Heavy 1+1

Front Squat
5-5-5

CrossFit
Skill
Kettlebell Overhead Squat 7-5-3 (each arm)
(make consistent increases)
 
5 rounds for time:
7 Ring Dips
14 Toes to Bar
21 Wall Ball Shots 20/14
28 Double unders
200m Sprint
____________________
 
Competitor 1
5 rounds for load:
1 Power Clean + 1 Hang Clean (ak) + 1 Front Squat
(make consistent increases)
 
With a partner for time:
50-30-10
Power Snatch 95/65
CTB Pull-ups
Box Jumps 24/20
(share work anyhow. one person works at a time)
 
For time:
20 Thrusters 135/95
(rest 2:00)
30 Thrusters 105/75
(rest 2:00)
40 Thrusters 75/55
____________________
 
Competitor 2
5 rounds for load:
1 Power Clean + 1 Hang Clean (ak) + 1 Front Squat
(make consistent increases)
 
With a partner for time:
50-30-10
Power Snatch 135/95
CTB Pull-ups
Box Jumps 24/20
(share work anyhow. one person works at a time)
 
6 rounds for calories
:30 Row
:30 Rest
 
For time:
20 Thrusters 185/125
(rest 2:00)
30 Thrusters 135/95
(rest 2:00)
40 Thrusters 95/65
___________________
 
Weightlifting
Rest
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“There is no substitute for victory.”
~Douglas MacArthur

CrossFit
Rest
______________

Competitor 1&2
Rest
______________

Sprints
6:00p Sleds at EVCF
______________

Weightlifting
Split Jerk
Test 1RM

Drop Snatch
80% 4×2

Pause Squats
50% 8×2
(Focus on speed)

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“The greatest deception men suffer is from their own opinions.”
~Leonardo da Vinci

CrossFit
Skill
Bar Muscle-up or CTB Pull-up
 
With a partner for time:
90 Double unders
30 Handstand Push-ups
30 Toes to Bar
30 Over Box Jump 24/20
90 Push-ups
90 Sit-ups
90 Air Squats
30 Handstand Push-ups
30 Toes to Bar
30 Over Box Jump 24/20
90 Double unders
(one person works at a time)
___________________
 
Competitor 1
For load:
Overhead Squat 5-3-3-2-2-2
(make consistent increases)
 
For load:
Deadlift 3-2-2-1-1-1
(make consistent increases)
 
AMRAP 7:00
30′ Hand Walk
20 GHD Sit-ups
10 Pistols (alt legs)
 
3 rounds for calories:
3:00 Row
3:00 Rest

_____________________
 
Competitor 2
For load:
Overhead Squat 5-3-3-2-2-2
(make consistent increases)
 
AMRAP 9:00
15 Pistols (alt legs)
45′ Hand Walk
15 Toes to Bar
 
For load:
Deadlift 3-2-2-1-1-1
(make consistent increases)
 
3 rounds for calories + reps:
3:00 Row
3:00 Rest
2:00 Assault Bike
2:00 Rest
1:00 Burpees to a 6″ Reach
1:00 Rest
______________________
 
Weightlifting
Power Clean + Jerk
85% 4(1+1)
 
Clean Pull
4×3 -choose weight-
 
Back Squat
Test 1RM
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“The true competitors, though, are the ones who always play to win.”
~Tom Brady
CrossFit
For load:
Bench Press 5-3-3-2-2-2
(make consistent increases)
 
For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
*follow each set with 10 push-ups
(alternate with a partner. both row all distances)
___________________
 
Competitor 1
5 rounds for load:
2 Tempo Close Grip Bench Press 3131
2 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
 
For reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
 
AMRAP 7:00
10 Power Snatches 75/55
3 Bar Muscle-ups
____________________
 
Competitor 2
5 rounds for load:
2 Tempo Close Grip Bench Press 3131
2 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
 
3 rounds at your mile pace:
400m Run
200m Recovery Jog
 
For 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)
 
3 rounds at your mile pace:
400m Run
200m Recovery Jog
 
AMRAP 7:00
10 Power Snatches 75/55
3 Bar Muscle-ups
_____________________
 
Weightlifting
Split Jerk drills
(15mins)
 
Power Snatch + OHS
85% 4(1+1)
 
Power Clean + Push Press
85% 4(1+1)
 
4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips
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“Believe you can and you’re halfway there.”
~Theodore Roosevelt

CrossFit
AMRAP 5:00
2 Wall Walks
3 DBall Over The Shoulder 150/80
4 Burpees to a 6″ reach

(rest 5:00)

AMRAP 5:00
3 Rope Climbs
4 Burpees to a 6″ reach
5 Strict Pull-ups

(rest 5:00)

AMRAP 5:00
4 Burpees to a 6″ reach
5 Handstand Push-ups
6 Toes to Bar
___________________

Competitor 1
Clean + Jerk
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1

Clean Pull
90% 1×3
100% 1×3
+10kg 2×2

Front Squat
80% 1×3
85% 2×2
90% 3×1

For time:
21-15-9
Wall Ball Shots 20/14
Toes to Bar
Kettlebell Swing 53/35
____________________

Competitor 2
Clean + Jerk
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1

Clean Pull
90% 1×3
100% 1×3
Add 10kg 2×2

Front Squat
3 rounds:
90% 1×1
(rest 1:00)
80% 1×3
(rest as needed between rounds)

3 rounds for time:
25 Wall Ball Shots 20/14
25 Kettlebell Swings 53/35
25 GHD Sit-ups
_____________________

Weightlifting
Pause Snatch + Snatch
80% 4 (1+1)

Snatch Pull
4×3 -choose weight

Front Squat
Test 1RM

3 rounds
12 DB rows (right) -choose weight-
12 DB rows (left) -choose weight-
15 Push-ups

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“Adversity is the first path to truth.”
~Lord Byron

7:00a-9:00a Open Gym
7:00a Kettlebell at EVCF

Iron Athlete Open Weightlifting Meet
9a-10a Women Weigh-in
11a Women Lift
12p-1p Men Weigh-in
2p Men Lift