May 2017

CrossFit
For load:
Bench Press 10-8-6-8-10
 
For time:
10-9-8-7-6-5-4-3-2-1
Power Clean 135/95
Pull-up
______________
 
Competitor 1
Front SquatJerk
Work to a heavy set of 3
85% of heavy set: 3×2
(front squat directly into the jerk)
 
Front Squat
4×4 -choose weight-
 
3 rounds for time:
20/15 Calories on The Assault Bike
15 Over the Box Jumps 24/20 (may use hands)
10 DBall Over the Shoulder 150/80
(rest 3:00 between rounds)
 
Not timed:
21-15-9
Toes to Bar
Back Extension
________________
 
Competitor 2
Block Clean (BK)
Work to a heavy set of 3
90% of heavy set 5×2
 
Back Squat
Work to a heavy set of 8
90% of heavy set 3×8
 
Not timed:
21-15-9
Dumbbell Power Cleans 50/35
Toes to Bar
Calories on the Assault Bike
 
2 rounds for time:
20 Strict Pull-ups
40 Hand Release Push-ups
60 Air Squats
(wear a vest 20/14)
________________
 
Weightlifting
Rest
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“If you don’t like something, change it. If you can’t change it, change your attitude.”
~Maya Angelou

CrossFit
Rest
______________
 
Competitor 1&2
Rest
______________
 
Sleds
6:00p at EVCF
______________
 
Weightlifting
Hang Snatch (BK) + Snatch
75% 6(1+1)
 
Pause Jerk + Jerk
80% 2(2+1)
85% 1(1+1)
 
RDL
4×5 -choose weight-
 
Incline DB Bench
4×10 -choose weight-
 
Barbell Lunges
3×6 -choose weight-
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“I have learned that to be with those I like is enough.”
~Walt Whitman
CrossFit
3 rounds for time:
20/15 Calories on The Assault Bike
15 Over the Box Jumps 20″ (may use hands)
10 DBall Over the Shoulder 150/80
(rest 3:00 between rounds)
_______________
 
Competitor 1
Power Clean
Work to a 1RM
 
No measure:
Every 1:00 for 10:00
2 Block Power Cleans at 80%
*start every minute with 20 double unders
 
Bench Press
60% 1×8
65% 1×8
70% 1×8
75% 1×8
*follow each set with 1 legless rope climb
 
5 rounds:
10 Face Pulls
10 Triceps Extensions
10 Plate Raises
(rest :30 between rounds. choose weight)
________________
 
Competitor 2
5 rounds for load:
8 Bench Press
8 Axle Bar Curls
(rest 1:30 between rounds)
(use the same weight on all sets. do not push to failure)
 
At a moderate pace:
1 Mile Jog
 
For load:
Every 1:00 for 12:00
Odd min: 8 *Seated Kettlebell Overhead Press
Even min: 8 Bent Dumbbell Row
(do not push to failure. *seated on ground)
 
At a moderate pace:
1 Mile Jog
 
5 rounds:
10 Face Pulls
10 Triceps Extensions
10 Plate Raises
(rest :30 between rounds. use same weight on all sets)
_________________
 
Weightlifting
Block Power Clean + Clean
85% 4(1+1)
 
Clean Deadlift
3×5 -choose weight-
 
Back Squat
4×8 -choose weight-
 
4 Rounds
15 Barbell Curls
15 DB French Press
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“Strength is leading when you just don’t want to lead.”
~Stanley A. McChrystal

CrossFit
5 rounds for reps + Calories
1:00 Row
:15 Rest
:30 Sit-ups
:15 Rest
1:00 Burpees
:15 Rest
:30 Sit-ups
:15 Rest
___________________
 
Competitor 1
Power Snatch + Snatch
70% 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1
(based on power snatch 1RM)
 
Snatch Pull
4×4 -choose weight-
 
Back Squat
60% 1×8
65% 1×8
70% 1×8
75% 1×8
 
3 rounds for time:
25 Russian Kettlebell Swings 70/53
25 Weighted Sit-ups 35/25
_____________________
 
Competitor 2
No measure:
Every 1:00 for 10:00
2 Power Cleans at 80%
*start every minute with 20 double unders
 
Not timed:
160yrd Sled Push 225/180
 
5 rounds for load:
8 Single-Arm Dumbbell Snatches
8 Single-Arm Overhead Squats
(rest 1:30 between rounds)
(make consistent increase. do not push to failure)
 
Not timed:
160yrd Sled Push 225/180
 
Not timed:
15 DBall Over the Shoulder 150/100
90′ DBall Carry (in front of body)
12 DBall Over the Shoulder 150/100
90′ DBall Carry
9 DBall Over the Shoulder 150/100
90′ DBall Carry
______________________
 
Weightlifting
Muscle Snatch + Drop Snatch
3(2+2) -choose weight-
 
Power Clean + Press + Push Press
3(1+4+3) -choose weight-
 
Strict Pull-ups
4xAMRAP
 
Bulgarian Split Squats
3×10 -choose weight-
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“Leadership and learning are indispensable to each other.”
~John F. Kennedy

Memorial Day “Murph”
9:00a Heat 1
10:00a Heat 2
11:00a Heat 3

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

8:00a Weightlifting Competitor
8:00a CrossFit Competitor
8:00a Kettlebell
10:30a Weightlifting
10:30a CrossFit
_________________
 
Weightlifting
High Pull + Snatch
85% 5(2+1)
 
High Pull + Clean + Jerk
85% 5(2+1+2)
 
Back Squat
85% 5×3
 
Strict Pull-ups
4x AMRAP
CrossFit
For load:
Strict Press 3-2-2-1-1-1
(make consistent increases)
 
For time:
1:00 Accumulated L-Sit Hold
25 Weighted Sit-ups 25lbs
25 Toes to Bar
1:00 Accumulated L-Sit Hold
 
5 rounds for time:
7 Deadlift 275/185
21 Double Unders
___________________
 
Competitor 1
Strict Press
Work to 1RM
 
Block Cleans (BK)
Work to a heavy set of 2
90% of heavy set: 5×1
 
AMRAP 15:00
9 Deadlifts 275/185
15 Thruster 95/65
21 Calorie Row
 
3 rounds not timed:
20 Back Extensions
20 GHD Sit-ups
____________________
 
Competitor 2
Go Play Outside
____________________
 
Weightlifting
Rest
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“It was pride that changed angels into devils; it is humility that makes men as angels.”
~Saint Augustine

CrossFit
Rest
___________
 
Competitor 1&2
Rest
___________
 
Sleds
6:00p
at EVCF
___________
 
Weightlifting
2-Position Snatch (Hip, Below Knee)
75% 6×2
 
Pause Jerk + Jerk
80% 2(2+1)
85% 1(1+1)
 
RDL
4×5 -choose weight-
 
Bulgarian Split Squats
3×10 -choose weight-
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“Experience is the teacher of all things. – Julius Caesar Experience is the teacher of all things.”
~Julius Caesar

 

CrossFit & Competitors
“Vinnie”
2 rounds for time:
55 Kettlebell Swings 53/35
40 Hand Release Push-ups
30 Steps Walking Lunge
21 Pull-ups
15 Burpees
12 Toes to Bar
8 Over the Box Jumps 24/20
4 Wall Walks
________________

Weightlifting
Block Clean
80% 2×3
85% 3×2

Clean Pull
4×3 -choose weight-

Back Squat
3×8 -choose weight-

4 rounds
15 Neutral Grip Cable Rows
20 Barbell Curls
25 Abmat Sit-ups

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“Most of us have far more courage than we ever dreamed we possessed.”
~Dale Carnegie

CrossFit
For time:
50 Calorie Row
1:00 L-Sit Hold
10 Rope Climbs
1:00 Handstand Hold
100 Sit-ups
1:00 Wall Sit Hold
10 Wall Walks
1:00 L-Sit Hold
50 Calorie Row
_________________
 
Competitor 1&2
Bench Press
Work to 1RM
 
For load:
Every 1:00 for 10:00
Odd min: 3 Power Cleans (t&g)
Even min: 3 Weighted pull-ups
(same weight across all sets. unbroken)
 
For time:
1-3-1-5-1-3-1
Rope Climb
DBall Over the Shoulder 150/100
Deficit Handstand Push-up 6″/4″
 
3 rounds for time:
30 Calories on the Assault Bike
30 Hand Release Push-ups
_________________
 
Weightlifting
Power Snatch + Drop Snatch
4(1+2) -choose weight-
 
Power Clean + Power Jerk
4(2+2) -choose weight-
 
Push Press
4-4-3-3
 
4 Rounds
15 GHD Sit-ups
10 Weighted Dips
15 DB Lateral Raises
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“Someone is sitting in the shade today because someone planted a tree a long time ago.”
~Warren Buffett