April 2017

CrossFit
“Angie”
For time:
100 Pull-ups
100 Push-up s
100 Sit-ups
100 Air Squats
__________________
 
Competitor 1
Power Snatch
2×3 -choose weight-
3×2 -choose weight-
*follow each set with 1 Broad Jump
 
Back Squat
Work to a heavy set of 5
90% of heavy set: 5×3
 
Not timed:
50 Sit-ups
25 Back Extensions
40 Sit-ups
20 Back extensions
30 Sit-ups
15 Back Extensions
 
For time:
50 Double unders
5 DBall Over the Shoulder 150/100
40 Double unders
4 DBall Over the Shoulder
30 Double unders
3 DBall Over the Shoulder
20 Double unders
2 DBall Over the Shoulder
10 Double unders
1 DBall Over the Shoulder
____________________
 
Competitor 2
3 rounds not timed:
400m Jog
50′ Hand Walk
 
For time:
40 GHD Sit-ups
8 Rope Climbs
30 GHD Sit-ups
6 Rope Climbs
20 GHD Sit-ups
4 Rope Climbs
 
For total reps:
Every 1:00 for 10:00
Deficit Handstand Push-ups 6″/4″
(choose reps prior to start. unbroken)
 
AMRAP 15:00
15 Calories on the Assault Bike
15 Deadlifts 225/155
15 Over the Box Jumps 24/20
_______________________
 
Weightlifting
Block Snatch
75% 2×3
80% 3×3
 
Snatch Pull
3×4 -choose weight-
 
Front Squat
5×10 -choose weight-
 
3 rounds
15 Barbell Rows
15 Arnold Press
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“There are some enterprises in which a careful disorderliness is the true method.”
~Herman Melville

8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
___________________
 
Weightlifting
Snatch
85% 4×1
 
Clean + Jerk
85% 4(1+1)
 
Back Squat
85% 5×3
 
Strict Pull-ups
3x AMRAP
CrossFit
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
____________________
 
Competitor 1
Strict Press
1 set of max reps (same weight as last week)
 
For total reps:
Every 1:00 for 10:00
Odd min: Rope Climbs
Even min: GHD Sit-ups
*start every minute with 20 double unders
(choose reps prior to start.)
 
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
____________________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Power Clean & Jerks
(make consistent increases)
 
(rest 3:00)
 
7:00 to establish
3RM Hang Squat Clean
(teams of 3)
 
5 rounds for reps with a partner:
2:00 to complete
40 Wall Ball Shots 20/14 + Max Legless Rope Climbs
(rest 1:00 between rounds. share work anyhow)
 
AMRAP 10:00
10 Dumbbell Step-ups 20″ (each leg) 50/35
10 Cal Arms Only Assault Bike
10 Toes to Bar
 
Not timed:
25 Ring Dips
25 GHD Sit-ups
50 Push-ups
50 Sit-ups
25 Ring Dips
25 GHD Sit-ups
_____________________
 
Weightlifting
Rest
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“The great aim of education is not knowledge but action.”
~Herbert Spencer
CrossFit
Rest
___________________
 
Competitor 1
Rest
___________________
 
Competitor 2
Rest
___________________
 
Sleds
6:00p EVCF
___________________
 
Weightlifting
Power Jerk + Jerk
3(1+1) -choose weight-
 
Power Clean + Push Press
Work up to Heavy (1+2)
-then-
3(1+3) @ 90% of Heavy Set
 
RDL
3×5 -choose weight-
 
Bulgarian Split Squats
4×10 -choose weight-
(each side, 20 total per set)
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“A true conservationist is a man who knows that the world is not given by his fathers, but borrowed from his children.”
~John James Audubon
CrossFit
For load:
Push Press 3-2-2-1-1-1
 
5 rounds for load: (alternate pushes with a partner)
60yrd Sled Push Shuttle
40yrd Sled Push Shuttle
20yrd Sled Push Shuttle
(rest 2:00 between rounds)
*if you have to walk, take a plate off next round
________________
 
Competitor 1
Thruster
Find 1RM
 
Deadlift
Find 1RM
 
With a partner for time:
400m Sled Pull 135/90
400m Sled Push
400m Sled Pull
400m Sled Push
_________________
 
Competitor 2
Not timed:
400m Jog
40 GHD Sit-ups
4 Rope Climbs
400m Jog
30 GHD Sit-ups
3 Rope Climbs
400m Jog
20 GHD Sit-ups
2 Rope Climbs
 
For distance + reps:
Reverse Tabata – Hand Walk
(rest 1:00)
Reverse Tabata – Bar Muscle-up
(rest 1:00)
Reverse Tabata – Double unders
(rest 1:00)
Reverse Tabata – Strict Handstand Push-ups
(Reverse Tabata – 8 x :10 Work / :20 Rest)
 
AMRAP 10:00 (alternate rounds with a partner)
12 Dumbbell Deadlifts 70/50
9 Dumbbell Hang Power Cleans
6 Dumbbell Jerk
 
3 rounds for calories:
3:00 Assault Bike
3:00 Rest
__________________
 
Weightlifting
Block Clean
75% 3×3
80% 3×2
 
Clean Pull
4×4 -choose weight-
 
Back Squat
4×10 -choose weight-
 
4 Rounds
10 Neutral Grip Cable Rows
15 Barbell Curls
20 Abmat Sit-ups

 

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“A few honest men are better than numbers.”
~Oliver Cromwell
CrossFit
For time:
25 Bench Press 185/125
50 Pull-ups
1 Mile Run
50 Pull-ups
25 Bench Press
________________
 
Competitor 1
Not timed:
4 Rope Climbs
400m Jog
3 Rope Climbs
400m Jog
2 Rope Climbs
400m Jog
 
“Holleyman”
30 rounds for time:
1 Power Clean 225/155
3 Handstand Push-ups
5 Wall Ball Shots 20/14
________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
(rest 3:00)
 
7:00 to establish:
3RM Hang Squat Snatch
(teams of 3)
 
Back Squat
75% 1×3
80% 1×3
85% 2×3
 
For time:
12 Ground to Overhead 135/95
30′ Hand Walk
12 Ring Muscle-ups
30′ Hand Walk
9 Ground to Overhead 185/125
30′ Hand Walk
9 Ring Muscle-ups
30′ Hand Walk
6 Ground to Overhead 205/135
30′ Hand Walk
6 Ring Muscle-ups
30′ Hand Walk
3 Ground to Overhead 225/155
30′ Hand Walk
3 Ring Muscle-ups
_________________
 
Weightlifting
Pause Power Snatch + Drop Snatch
4(2+3) -choose weight-
 
Pause Power Clean + Clean & Jerk
4(3+1) -choose weight-
 
BTN Press
10-10-10-10 -choose weight-
 
12-10-8
GHD Sit-ups
Weighted Dips
DB Lateral Raises
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“They always say time changes things, but you actually have to change them yourself.”
~Andy Warhol

CrossFit
For reps + calories:
Tabata – Assault Bike
(rest 1:00)
Tabata – Sit-up
(rest 1:00)
Tabata – Row
(rest 1:00)
Tabata – Air Squat
(rest 1:00)
Tabata – Row
(rest 1:00)
Tabata – Sit-up
(rest 1:00)
Tabata – Assault Bike
___________________
 
Competitor 1
Muscle Snatch
2×3 -choose weight-
3×2 -choose weight-
*follow each set with 3 Box Jumps 30/24
 
Back Squat
1 set of max reps (same weight as last week)
 
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
____________________
 
Competitor 2
AMRAP 9:00
15 Deadlifts 225/155
45′ Dumbbell Walking Lunge 50/35
15 Deficit Handstand Push-ups 6″/4″
 
(rest 3:00)
 
AMRAP 7:00
15 Overhead Squats 135/95
45′ Hand Walk
15 Toes to Bar
 
(rest 3:00)
 
5:00 to establish:
1 Rep Deadlift
 
(rest 3:00)
 
AMRAP 3:00
Calories on The Assault Bike
_____________________
 
Weightlifting
Block Snatch
75% 3×3
80% 3×2
 
Snatch Pull
4×4 -choose weight-
 
Front Squat
4×10 -choose weight-
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“The test of leadership is not to put greatness into humanity, but to elicit it, for the greatness is already there.”
~James Buchanan

7:00a Competitor 2
8:00a Kettlebell at Kiwanis Park
9:00a CrossFit/Comp 1 at Harter Park

Iron Athlete Open Weightlifting Meet
9:00a-10:00a Women Weigh-in
11:00a Women Lift
12:00p-1:00p Men Weigh-in
2:00p Men Lift

CrossFit
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
___________________

Competitor 1
Strict Press
2×10 (use the same weight as last week)
*follow each set with 20 Toes to Bar

For load:
1RM Weighted Bar Dip
(rest as needed between rounds)

For time:
21-15-9
Back Squat 185/125
Kettlebell Sing 53/35
__________________

Competitor 2
For time:
21 Power Snatch 95/65
3 Rope Climbs
15 Power Snatch
2 Rope Climbs
9 Power Snatch
1 Rope Climb

7:00 to establish:
1 Clean + 1 Thruster
(teams of 3)

For time:
30 Wall Ball Shots 20/14
30 CTB Pull-ups
30 Pistols
30 Single-Arm Dumbbell Snatches 70/50

2 rounds for time:
5 Clusters 135/95
4 Clusters 155/105
3 Clusters 175/115
2 Clusters 195/125
1 Clusters 205/135
__________________

Weightlifting
Snatch
Heavy Single

Clean & Jerk
Heavy Single

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“Love all, trust a few, do wrong to none.”
~William Shakespeare

CrossFit
Rest
_____________

Competitor 1&2
Rest
_____________

Sleds
6:00p at EVCF
_____________

Weightlifting
Power Jerk + Jerk
80% 3(1+1)

Power Clean + Push Press
80% 4(1+2)
 
RDL
3×5 -choose weight-
 
Bulgarian Split Squats
4×10 (each leg)
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“Courage is resistance to fear, mastery of fear, not absence of fear.”
~Mark Twain