March 2017

8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:00a CrossFit
10:30a Kettlebell
11:00a Muscle-up Clinic (gym closed during clinic)
_______________________

Weightlifting
Snatch
Work to a heavy set of 1

Clean & Jerk
Work to a heavy set of 1

Back Squat
85% 6×2 (fast concentric, 90 sec rest)

Strict Pull-ups
60 reps

CrossFit
For load:
Power Snatch 5-4-3-2-1
(make consistent increases)
 
2 rounds for time:
800m Run
45  Wall Balls 20/14
30 Pullups
15 HSPU
__________________
 
Competitor 1
Strict Press
5×5 (choose a weight that allows you to complete all sets)
*follow each set with 10 GHD Sit-ups
 
5 rounds for load:
5 Weighted Bar Dip
10 Bent Dumbbell Row
(choose a weight that allows you to complete all sets)
(rest 2:00 between rounds)
 
AMRAP 10:00
6 Back Squats 185/125
12 Kettlebell Swings 53/35
24 Double unders
__________________
 
Competitor 2
4 rounds at mile pace:
400m Run
200m Recovery Jog
 
For time:
15 Power Snatches 135/95
15 Bar Muscle-ups
 
(rest 3:00)
 
For time:
12 Power Snatches 155/105
12 Bar Muscle-ups
 
(rest 3:00)
 
For time:
9 Power Snatches 175/125
9 Bar Muscle-ups
 
With a partner for time:
25 Front Squats 205/135
50 Strict Presses 135/95
25 Front Squats 205/135
50 Handstand Push-ups
100 Wall Ball Shots 20/14
(share work anyhow. one person works at a time)
__________________
 
Weightlifting
Rest

16797499_10211784393904860_2409159060254461906_o“There’s nothing like the endorphins from being fit, and the incredible endorphin rush that goes with that.”
~Richard Branson

CrossFit
Rest
_____________

Competitor 1&2
Rest
_____________

6:00p Sleds at EVCF
_____________

Weightlifting
Snatch Drills
(15min)

Power Jerk + Jerk
3(1+2) -choose weight-

Power Clean + Push Press
Work up to Heavy (1+3)
-then-
3(1+3) @ 90% of Heavy Set

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“Only those who have learned the power of sincere and selfless contribution experience life’s deepest joy: true fulfillment.”
~Tony Robbins

CrossFit
10 rounds for time:
1 Rope Climb
10 Burpees
20 Double unders
__________________
 
Competitor 1
Deadlift
Work to a heavy set of 10 (t&g)
(get to the heavy set of 10 in as efficient manner as possible)
 
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar
 
10 rounds for time:
1 Rope Climb
10 Burpees
20 Double unders
__________________
 
Competitor 2
Not timed:
18 Strict Pull-ups
1:30 Assault Bike
15 Strict Pull-ups
1:30 Assault Bike
12 Strict Pull-ups
1:30 Assault Bike
9 Strict Pull-ups
1:30 Assault Bike
6 Strict Pull-ups
(increase calories on each round of assault bike)
 
2 rounds for time:
5 Squat Clean & Jerks 185/125
4 Squat Clean & Jerks 205/135
3 Squat Clean & Jerks 225/145
2 Squat Clean & Jerks 245/155
1 Squat Clean & Jerk 265/165
(rest 3:00)
 
AMRAP 7:00
50′ Hand Walk
25 GHD Sit-ups
50′ Overhead Walking Lunge 45/35
 
For time:
50-40-30-20-10
Calories on The Rower
Double unders
____________________
 
Weightlifting
Block Clean
80% 2×3
85% 2×2
90% 1×1
 
Clean Pull
4×3 -choose weight-
 
Back Squat
85% 4×3
 
4 Rounds -choose weight-
10 Neutral Grip Cable Rows
15 Barbell Curls
15 Abmat Sit-ups17309362_10212460883225458_2430899860623603058_n


“The tree that is beside the running water is fresher and gives more fruit.”
~Saint Teresa of Avila
CrossFit
For load:
Every 1:00 for 10:00
1 Cluster
(make consistent increases)
 
For time:
1000m Row
30 Deadlifts 275/185
________________________
 
Competitor 1
Power Clean
5×5 (choose a weight that allows you to complete all sets)
*follow each set with 25′ hand walk
 
5 rounds for load:
5 Bench Press
5 Weighted Pull-up
(choose a weight that allows you to complete all sets)
(rest 2:00 between rounds)
 
AMRAP 10:00
10 Calories on The Assault Bike
10 Ring Dips
_______________________
 
Competitor 2
AMRAP 20:00
1 Ring Muscle-up
200m Run
2 Ring Muscle-ups
200m Run
3 Ring Muscle-up
200m Run
4 Ring Muscle-ups
200m Run
5 Ring Muscle-ups
200m Run
*continue adding 1 rep each round until time expires.
 
With a partner for time:
33-27-21-15-9
Power Clean 135/95
Ring Dip
Bar Facing Burpee
(share work anyhow. one person works at a time)
 
Not timed:
80yrd Shuttle Sled Push 225/160
5 Rope Climbs
80yrd Shuttle Sled Push
4 Rope Climbs
80yrd Shuttle Sled Push
3 Rope Climbs
80yrd Shuttle Sled Push
2 Rope Climbs
80yrd Shuttle Sled Push
1 Rope Climb
 
For time:
100 Push-ups
100 Sit-ups
(you may partition)
__________________________
 
Weightlifting
Split Jerk Drills
(15min)
 
Pause Power Snatch + Drop Snatch
4(2+2) -choose weight-
 
Pause Power Clean + Power Jerk
4(2+2) -choose weight-
 
BTN Press
4×6 -choose weight-
 
3 rounds (choose weight)
10 GHD Sit-ups
10 Weighted Dips
10 DB Lateral Raises

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“Less is more.”
~Ludwig Mies van der Rohe

CrossFit
For load:
Weighted Bar Dip 3-2-2-1-1-1
(make consistent increases)
 
AMRAP 20:00
200m Run
3 Pull-ups
200m Run
6 Pull-ups
200m Run
9 Pull-ups
200m Run
12 Pull-ups
200m Run
15 Pull-ups
200m Run
18 Pull-ups
*continue increasing by 3’s until time expires
____________________

Competitor 1
Muscle Snatch
5×5 (choose a weight that allows you to complete all sets)
*follow each set with 5 box jumps 24/20

Back Squat
5×5 (choose a weight that allows you to complete all sets)
*follow each set with 2 nordic curls

10 rounds for calories + reps:
1:00 Row for Calories
:15 Transition
:30 Sit-ups
:15 Transition
_____________________

Competitor 2
Not timed:
6 Strict Handstand Push-ups
1:30 Row
9 Strict Handstand Push-ups
1:30 Row
12 Strict Handstand Push-ups
1:30 Row
15 Strict Handstand Push-ups
1:30 Row
18 Strict Handstand Push-ups
(increase calories on each round of row)

3 rounds for time:
5 Squat Snatches 135/95
4 Squat Snatch 155/105
3 Squat Snatch 185/125
2 Squat Snatch 205/135
1 Squat Snatch 225/155
(rest 3:00)

Back Squat
65% 3×10
*follow each set with 20 toes to bar

5 rounds for calories:
:20 Row
:40 Rest

(rest 5:00)

5 rounds for calories:
:40 Row
:20 Rest
________________________

Weightlifting
Block Snatch
80% 2×3
85% 2×2
90% 1×1

Snatch Pull
4×3 -choose weight-

Front Squat
85% 4×3

12-10-8-6 (choose weight)
DB rows (each arm)
DB Shoulder press

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“Great companies are built on great products.”
~Elon Musk

8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a Weightlifting
_________________

Weightlifting
Snatch
Test 2RM

Clean & Jerk
Test 2RM

Back Squat
80% 6×2

Strict Pull-ups
60 reps

Open 17.5
10 rounds for time: (40cap)
9 Thrusters 95/65
35 Double unders

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“I taught them everything they know, but not everything I know.”
~James Brown

CrossFit
Rest
______________
 
Competitor 1&2
Rest
______________
 
Sprints
6:00p Sleds at EVCF
______________
 
Weightlifting
Snatch Drills
(15mins)
 
Front SquatJerk + Jerk
3(1+2) -choose weight-
 
Power Clean + Push Press
Work up to Heavy (1+4)
-then-
3(1+4) @ 90% of Heavy set
 
Bench Rows
4×8 -choose weight-
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“Team players have three things in common. They are humble, hungry and smart.”

“Humble is pretty obvious. We can’t abide big egos.”

“Hungry is all about working hard and being passionate about our work.”

“Smart has to do with being aware of the people around you and dealing with them in a positive, functional way.”

~Patrick Lencioni

CrossFit
For load:
Every 1:00 for 10:00
1 Clean + 1 Thruster
(make consistent increases)
 
AMRAP 15:00
9 Toes to Bar
7 Deadlifts 155/105
5 Hang Power Cleans
3 Shoulder to Overhead
(alternate rounds with a partner)
___________________
 
Competitor 1
Power Snatch
70% 1×3
75% 1×3
80% 3×2
*follow each set with 25′ handwalk
 
Power Clean
70% 1×3
75% 1×3
80% 3×2
*follow each set with 10 toes to bar
 
Not timed:
18 Handstand Push-ups
1:30 Assault Bike
15 Handstand Push-ups
1:30 Assault Bike
12 Handstand Push-ups
1:30 Assault Bike
9 Handstand Push-ups
1:30 Assault Bike
6 Handstand Push-ups
(increase calories on each round of assault bike)
____________________
 
Competitor 2
Not timed:
18 Strict Handstand Push-ups
1:30 Assault Bike
15 Strict Handstand Push-ups
1:30 Assault Bike
12 Strict Handstand Push-ups
1:30 Assault Bike
9 Strict Handstand Push-ups
1:30 Assault Bike
6 Strict Handstand Push-ups
(increase calories on each round of assault bike)
 
Snatch
70% 1×3
75% 1×3
80% 3×2
*follow each set with 25′ handwalk
 
Power Clean
70% 1×3
75% 1×3
80% 3×2
*follow each set with 15 toes to bar
 
AMRAP 10:00 (85% effort)
25 Calorie Row
50 Double unders
25 Sit-ups
______________________
 
Weightlifting
Block Clean
80% 4×3
 
Clean Pull
4×4 -choose weight-
 
Back Squat
Test 1RM
 
4 Rounds -choose weight-
10 Face Pulls
15 Barbell Curls
15 Abmat Sit-ups
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“Sometimes it’s the journey that teaches you a lot about your destination.”
~Drake