February 2017

CrossFit
For load:
Power Clean & Push Press 3-2-2-1-1-1
(make consistent increases)
 
2 rounds for time:
35 Kettlebell Swings 53/35
35 Calorie Row
35 Sit-ups
35 Wall Ball Shots 20/14
__________________
 
Competitor 1&2
3 rounds for time:
400m Run
45′ Hand Walk
 
Clean
70% 1×3
75% 2×2
80% 3×1
 
AMRAP 7:00 (85% effort)
3-5-7-9-7-5-3
Thruster 95/65
Bar Muscle-up
___________________
 
Weightlifting
Block Clean
80% 1.2.1
85% 2.1.2
 
Clean Pull
4×4 -choose weight-
 
Back Squat
80% 2×5
85% 3×4
-then-
2×10 -choose weight-
(Stay lighter on the 10s)
 
4 Rounds -choose weight-
10 Face Pulls
15 Barbell Curls
15 Abmat Sit-ups
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“Accept that quality long-term results require quality long-term focus. No emotion. No drama. No beating yourself up over small bumps in the road. Learn to enjoy and appreciate the process. This is especially important because you are going to spend far more time on the actual journey than with those all too brief moments of triumph at the end.”
~Christopher Sommer

CrossFit
For load:
Weighted Push-ups 7-5-5-3-3-3
(make consistent increases)

4rounds for time:
400m Run
50 Double unders
(rest 1:00)
_______________

Competitor 1
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch
(add 10lbs/5lbs each set)

3 rounds:
45′ Overhead Walking Lunge 45/35 (plate)
(rest as needed between rounds)

AMRAP 8:00 (85% effort)
10 Hang Power Clean 135/95
20 Wall Ball Shots 20/14

10 rounds for calories:
:30 Row
:30 Rest
_______________

Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch
(add 10lbs/5lbs each set)

3 rounds:
45′ Overhead Walking Lunge 45/35 (plate)
(rest as needed between rounds)

AMRAP 8:00 (85% effort)
10 Hang Power Clean 135/95
20 Wall Ball Shots 20/14

10 rounds for calories:
:30 Assault Bike
:30 Rest
________________

Weightlifting
Split Jerk Drills
(15 mins)

Hang Power Snatch + Power Snatch
85% 4(1+1)

Power Clean + Push Press + Jerk
85% 4(1+1+2)

Snatch Push Press
Work up to Heavy Triple

3 rounds (choose weight)
10 GHD Situps 
10 Weighted Dips
10 DB Lateral Raises

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“In character, in manner, in style, in all things, the supreme excellence is simplicity.”
~Henry Wadsworth Longfellow

CrossFit
AMRAP 7:00
250m Row
9 Thrusters 95/65
 
(rest 7:00)
 
AMRAP 7:00
250m Row
9 CTB Pull-ups
_____________
 
Competitor 1
Jerk
75% 1×3
80% 2×2
85% 3×1
 
For total reps:
Every 1:00 for 10:00
Odd min: 2 Front Squats at 80%
Even min: Toes to Bar (unbroken)
(start every minute with 20 double unders)
 
AMRAP 6:00
9 Calories on the Assault Bike
3 Ring Muscle-ups
 
(rest 3:00)
 
AMRAP 6:00
9 Calories on the Assault Bike
6 Handstand Push-ups
 
(rest 3:00)
 
AMRAP 6:00
9 Calories on the Assault Bike
9 CTB Pull-ups
__________________

Competitor 2
Jerk
75% 1×3
80% 2×2
85% 3×1
 
For total reps:
Every 1:00 for 10:00
Odd min: 2 Front Squats at 80%
Even min: Toes to Bar (unbroken)
(start every minute with 20 double unders)
 
AMRAP 6:00
250m Row
7 Ring Muscle-ups
 
(rest 3:00)
 
AMRAP 6:00
250m Row
9 Handstand Push-ups
 
(rest 3:00)
 
AMRAP 6:00
250m Row
11 CTB Pull-ups
__________________
 
Weightlifting
Block Snatch
80% 1.2.1
85% 2.1.2
 
Snatch Pull
5×4 -choose weight-
 
Front Squat
80% 2×5
85% 3×4
-then-
2×10 -choose weight-
(Stay lighter on the 10s)
 
3 rounds -choose weight-
15 DB rows (right)
15 DB rows (left)
15 DB Shoulder press
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“All our knowledge has its origins in our perceptions.”
~Leonardo da Vinci
7:00a CrossFit Competitor
8:00a Weightlifting Competitor
8:00a Open Gym
10:30a Kettlebell
12:00p Weightlifting
________________________
 
Weightlifting
Snatch + Hang Snatch
Work up to Heavy (1+1)
 
Clean + Jerk
Work up to Heavy (1+2+1)
 
Front Squat
80% 5×3
 
Partner Stretches

Open 17.1
For time: (cap 20)
10 Dumbbell Snatches 50/35
15 Burpee Box Jump-Overs 24/20
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

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“I like the dreams of the future better than the history of the past.”
~Thomas Jefferson

CrossFit
Rest
_______________

Competitor 1&2
Rest
_______________

Sprints
6:00p Sleds at EVCF
_______________

Weightlifting
Snatch Drills
(15 mins)

Power Clean + Front SquatJerk
Work up to Heavy 1+1
(front squat directly into jerk.)

1.5 Squats
50% 5×4
(Focus on position)

5 rounds for time:
L-Hang
(Use a med ball if you want to add weight) Kettlbell “There is no greatness where there is no simplicity, goodness and truth.”
~Leo Tolstoy

CrossFit
For load:
Weighted Pull-up 3-2-2-1-1-1
(make consistent increases)
 
3 rounds for time:
400m Run
21 Burpees
__________________
 
Competitor 1
3 rounds for time:
400m Run
21 Burpees
 
Clean
75% 1×3
80% 2×2
85% 3×1
 
AMRAP 7:00
45′ Walking Lunge
30 Double unders
15 Toes to Bar
__________________
 
Competitor 2
3 rounds for time:
400m Run
21 Burpees
 
Clean
75% 1×3
80% 2×2
85% 3×1
 
AMRAP 7:00
45′ Walking Lunge
30 Double unders (unbroken)
15 GHD Sit-ups
__________________
 
Weightlifting
Block Clean
80% 1.2.1
85% 1.2.1
 
Clean Pull
4×4 -choose weight-
 
Back Squat
80% 3×5
-then-
2×10 -choose weight-
(Stay lighter on the 10s)
 
4 Rounds -choose weight-
10 Face Pulls
15 Abmat Sit-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


CrossFit
For time:
100 Double unders
90 Air Squats
80 Sit-ups
70 Kettlebell Swings 53/35
60 Push-ups
50 Box Jumps 24/20
40 Steps Walking Lunge
30 Handstand Push-ups
20 Toes to Bar
10 DBall Over The Shoulder 150/80
__________________
 
Competitor 1
For load:
Every 1:00 For 10:00
2 Power Clean & Push Press
(add 10lbs/5lbs each set)
 
10 rounds for time:
1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)
 
For time:
21-15-9
CTB Pull-ups
Deadlift 225/155
Box Jump 24/20
____________________
 
Competitor 2
For load:
Every 1:00 For 10:00
2 Power Clean & Push Press
(add 10lbs/5lbs each set)
 
For time:
30 CTB Pull-ups
 
For time:
1-3-5-7-5-3-1
Deadlift 315/205
Ring Muscle-ups
Box Jump 30/24
 
For time:
30 CTB Pull-ups
 
5 rounds at 2k pace:
500m Row
(rest 1:00)
____________________
 
Weightlifting
Split Jerk Drills
(15mins)
 
Hang Power Snatch + Power Snatch
85% 4(1+1)
 
Power Clean + Push Press + Jerk
85% 4(1+1+2)
 
Snatch Push Press
4×3 -choose weight-
 
3 rounds (choose weight)
10 GHD Situps
10 Weighted Dips
10 DB Lateral Raises
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“Success usually comes to those who are too busy to be looking for it.”
~Henry David Thoreau

CrossFit
For load:
Single Arm Dummbell Overhead Squat 9-7-5
(both arms. make consistent increases)
 
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
________________
 
Competitor 1
5 rounds for load:
1 Power Snatch + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
Back Squat
75% 2×3
80% 3×2
 
For total reps + calories:
(rest 1:00 between AMRAP’s)
AMRAP 3:00
Handstand Push-ups
(alternate with a partner at every break)
 
AMRAP 3:00
Row for Calories
(alternate with a partner every 15 calories)
 
AMRAP 3:00
Wall Ball Shots 20/14
(alternate with a partner at every break)
 
AMRAP 3:00
Row for Calories
(alternate with a partner every 15 calories)
 
AMRAP 3:00
Toes to Bar
(alternate with a partner at every break)
________________
 
Competitor 2
5 rounds for load:
1 Power Snatch + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
Back Squat
75% 2×3
80% 3×2
 
AMRAP 3:00
Strict Handstand Push-ups
(alternate with a partner at every break)
 
For time:
50 Handstand Push-ups
50 Single Arm Dumbbell Snatches (alt arms) 50/35
50 Burpees to a 6″ reach
 
AMRAP 15:00
15 Calorie Row
30 Wall Ball Shots 20/14
15 Toes to Bar
__________________
 
Weightlifting
Block Snatch
80% 1.2.1
85% 1.2.1
 
Snatch Pull
4×4 -choose weight-
 
Front Squat
75% 4×5
 
3 rounds -choose weight-
15 DB Rows (each arm)
15 DB Shoulder Press
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“We all need people who will give us feedback. That’s how we improve.”
~Bill Gates
 
8:00a CrossFit Competitor
8:00a Open Gym
10:30a Kettlebell
12:00p Weightlifting
________________
 
Weightlifting
Snatch High Pull + Snatch
Work up to Heavy (1+1)
 
Clean + Jerk
Work up to Heavy (1+2)
 
Front Squat
3-3-3-1