June 2017

9:00a-12:00p Open Gym

th9P93JX11

CrossFit
For load:
Bench Press 3-1-3-5-7-9
(leave 1 rep in the tank every set)

6 rounds for load:
6 Deadlifts
6 Bent Rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Good Mornings
(rest 1:00)
(if you set the bar down during a round, start that round over)
__________________

Competitor 1
Pause Snatch (:02 BK)
Build to a heavy set of 2
85% of heavy set: 1.1.1.1.1 (every 1:00)

Focus on Bar Speed:
Every 1:00 for 10:00
Odd min: 5 Bench Press at 70%
Even min: 5 Back Squats at 70%
(start every minute with 20 double unders)

For time:
30 Weighted Sit-ups 25lbs
30 Toes to Bar

6 rounds for load:
6 Deadlifts
6 Bent Rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Good Mornings
(rest 1:00)
(if you set the bar down during a round, start that round over)
_______________________

Competitor 2
Pause Snatch (:02 BK)
Build to a heavy set of 2
85% of heavy set: 1.1.1.1.1 (every 1:00)

For load:
Every 1:00 for 10:00
Odd min: 5 Close Grip Bench Press
Even min: 3 Weighted Pull-up
(make consistent increases. do not push to failure)

For time:
20 Toes to Bar
20 GHD Sit-ups
20 Weighted Sit-ups
20 Toes to Bar
20 Weighted Sit-ups
20 GHD Sit-ups
20 Toes to Bar

6 rounds for load:
6 Deadlifts
6 Bent Rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Good Mornings
(rest 1:00)
(if you set the bar down during a round, start that round over)
_________________________

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

3-Position Snatch Pull
4×3 -choose weight-

Front Squat
3×5 -choose weight-

GHD Sit-ups
4×10

18558740_1538632509511935_7481105410160586834_o

“A few observation and much reasoning lead to error; many observations and a little reasoning to truth.”
~Alexis Carrel

7:30a Kettlebell
8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Weightlifting
10:30a CrossFit
______________________

Weightlifting
Snatch + OHS
Work up to Heavy 2+1

Clean + Jerk
Work up to Heavy (2+2)

Back Squat
80% 3×3

Bench Press
3×4 -choose weight-

Neutral Grip Cable Rows
8-8-8-8 -choose weight-

CrossFit
For time:
50 Calorie Row
50 Wall Ball Shots
50 Sit-ups
 
( rest 5:00)
 
For time:
40 Calorie Row
40 Wall Ball Shots
40 Sit-ups
 
(rest 3:00)
 
For time:
30 Calorie Row
30 Wall Ball Shots
30 Sit-ups
_______________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Split Power Cleans (blocks) + 2 Split Jerks
(make consistent increases)
 
Front Squat
Build to a heavy set of 1
85% of heavy set: 5×1 (every 1:00)
 
Strict Press
70% 1×3
80% 2×2
90% 3×1
 
Not timed:
50 Calories on the Assault Bike
50 Ring Rows
50 Push-ups
50 Air Squats
25 Calories on the Assault Bike
25 Ring Rows
25 Push-up
25 Air Squats
(wear a vest 20/14)
________________
 
Competitor 2
Power Snatch
2×3 -choose weight-
3×2 -choose weight-
 
Back Squat
Build to a heavy set of 1
85% of heavy set: 5×1 (every 1:00)
 
For load:
Every 1:00 for 10:00
Odd min: 8 Barbell Pullover
Even min: 5 Weighted Bar Dip
(make consistent increases. do not push to failure)
 
10 rounds not timed:
3 Strict Handstand Push-ups
5 Strict Pull-ups
7 Burpees
(wear a vest 20/14)
 
Face Pulls
5×15 -choose weight-
________________
 
Weightlifting
Rest
16508437_10210892206155508_8809555750773050322_n
“It is our choices… that show what we truly are, far more than our abilities.”
~J. K. Rowling

CrossFit
Rest
_____________
 
Competitor 1&2
Rest
_____________
 
Sleds
6:00p at EVCF
_____________
 
Weightlifting
Hang Snatch (BK)
70% 4×2
 
Push Press + Power Jerk + Jerk
80% 4(2+1+1)
(based on 1rm push press)
 
RDL
3×5 -choose weight-
 
Incline DB Bench
2×8 -choose weight-
3×5 -choose weight-
 
Barbell Lunges
3×6 -choose weight-
19247952_10212460639086859_8081657509514519946_n
“Look good, feel good, wod good.”
~Jamie Handley
CrossFit
Skill
Hand Walking
 
AMRAP 20:00
:30 Chin Over the Bar Hold
:30 Handstand Hold
:30 L-Sit Hold
:30 Squat Hold
_________________
 
Competitor 1
Pause Clean (:02 BK)
75% 2×3
80% 3×2
 
Clean Pull
2×3 -choose weight-
3×2 -choose weight-
 
At a moderate load:
Bulgarian Split Squat 8-8-8
(make consistent increases)
 
For total calories:
6x :10 Row / :50 Rest
5x :20 Row / :40 Rest
4x :30 Row / :30 Rest
3x :40 Row / :20 Rest
2x :50 Row / :10 Rest
1x 1:00 Row
_________________
 
Competitor 2
Pause Clean (:02 BK)
Build to a heavy set of 2
90% of heavy set: 1.1.1 (every :30)
80% of heavy set: 1.1.1.1.1 (every :15)
 
Clean Pull
2×3 -choose weight-
3×2 -choose weight-
 
At a moderate load:
Bulgarian Split Squat 8-8-8(each leg)
(make consistent increases)
 
For total calories:
6x :10 Assault Bike / :50 Rest
(rest 6:00)
5x :20 Assault Bike / :40 Rest
(rest 5:00)
4x :30 Assault Bike / :30 Rest
(rest 4:00)
3x :40 Assault Bike / :20 Rest
(rest 3:00)
2x :50 Assault Bike / :10 Rest
(rest 2:00)
1x 1:00 Assault Bike
___________________
 
Weightlifting
Pause Power Clean + Clean + Jerk
75% 2(1+1+1)
80% 3(1+1+1)
 
Clean Deadlift
4×4 -choose weight-
 
Back Squat
60% 3×5
 
4 Rounds
12 Barbell Curls
12 DB French Press
19275130_1160099984118141_6463567126605026268_n
“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”
~Helen Keller
CrossFit
For load:
Turkish Get-up 1-1-1-1-1
(make cosnsitent increases)
 
For time:
5 Rope Climbs
50 Steps Walking Lunge
25 Toes to Bar
50 Double unders
75 Russian Kettlebell Swings 70/44
50 Double unders
25 Toes to Bar
50 Steps Walking Lunge
5 Rope Climbs
_________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Power Clean + Push Press
(add 10lbs/5lbs each set)
 
Bench Press
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 2×2
70% Max Reps
*follow each set with 1 legless rope climb
 
10 rounds for time:
5 Handstand Push-ups
6 Pull-ups
7 Kettlebell Swings 53/35
 
No measure:
100 Band Pulls
100 Band Triceps Extensions
_________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Split Power Clean (blocks) + 1 Split Jerk
(make consistent increases)
 
For load:
Every 1:00 for 10:00
Odd min: 8 Close Grip Bench Press
Even min: 5 Weighted Pull-up
(make consistent increases. do not push to failure)
 
At a moderate load:
Single-Arm Dumbbell Press 12-10-8-6
(make consistent increases)
 
Not timed:
18-15-12-9-6
Bent Cable Rows
Bar Dips
Plate Raises
 
No measure:
100 Band Pulls
100 Band Triceps Extensions
____________________
 
Weightlifting
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
Power Clean + Push Press
4(1+2) -choose weight-
 
Strict Press
3×8 -choose weight-
 
Strict Pull-ups
2x AMRAP
 
Bulgarian Split Squats
2×10 -choose weight-
19260371_10209382560273103_1887218397765264234_n
“Only those who have learned the power of sincere and selfless contribution experience life’s deepest joy: true fulfillment.”
~Tony Robbins

CrossFit
For load:
Bench Press 5-5-5-5-5
*follow each set with 1 rope climb

(make consistent increases)

For load:
Thruster 5-5-5-5-5
(make consistent increases)

For total reps:
1:00 Pull-ups
1:00 Thruster 95/65
(no rest between movements)
__________________

Competitor 1
For load:
Dumbbell Snatch (t&g) 14-12-10-8 (alt arms)
(make consistent increases. rest as needed)

Floating Snatch
Build to a heavy set of 3
90% of heavy set: 2×2

Snatch Pull
3×3 -choose weight-

Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 2×2

Not timed:
21-15-9
Wall Ball Shots 30/20
Toes to Bar
Back Extension
____________________

Competitor 2
For load:
Dumbbell Snatch (t&g) 14-12-10-8 (alt arms)
(make consistent increases. Rest as needed)

Floating Snatch
Build to a heavy set of 3
90% of heavy set: 2×2

Snatch Pull
3×3 -choose weight-

Front Squat
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-

3 rounds not timed:
50 Calorie Row
100yrd Farmers Walk 70/53
25 GHD Sit-ups
75 Double unders
______________________

Weightlifting
Pause Power Snatch + Snatch
75% 2(1+2)
80% 2(1+1)

Snatch Deadlift
4×4 -choose weight-

Front Squat
60% 3×5

2 rounds:
15 DB Rows
AMRAP Pushups

18664578_10211572566082441_5628692496649508888_n

“Our prime purpose in this life is to help others. And if you can’t help them, at least don’t hurt them.”
~Dalai Lama

8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a CrossFit 
10:30a Kettlebell
10:30a Weightlifting
___________________

Weightlifting
Snatch
Work up to Heavy 2

Clean & Jerk
Work up to Heavy (2+2)

Back Squat
3×3 -choose weight-

Bench Press
4×4 -choose weight-

Neutral Grip Cable Rows
10-10-8-8 -choose weight-
(Increasing weight each set)

CrossFit
For load:
Push Press 5-5-3-3-3
(make consistent increases)
 
With a partner for total reps:
3:00 Pull-ups
3:00 Burpees to a plate
3:00 Sit-ups
3:00 Wall Ball Shots 20/14
2:00 Pull-ups
2:00 Burpees to a plate
2:00 Sit-ups
2:00 Wall Ball Shots
1:00 Pull-ups
1:00 Burpees to a plate
1:00 Sit-ups
1:00 Wall Ball Shots
(one person works at a time)
______________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Front SquatJerk
(add 10lbs/5lbs each set)
 
Front Squat
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
*follow each set with 3 nordic curls
 
Strict Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
80% 1×5
75% 1×8
 
Not timed:
18-15-12-9-6
Push-ups
Calories on the rower
Ring Rows
Calories on the rower
Air Squats
(wear a vest 20/14)
_______________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch
(add 10lbs/5lbs each set)
 
Back Squat
Build to a heavy set of 2
90% of heavy set 1.1.1 (every :30)
80% of heavy set 1.1.1.1.1 (every :15)
 
For load:
Barbell Pullover 8-8-6-6-6
*finish each set by repping out chest press
 
Not timed:
21-18-15-12-9-6
Push-ups
Calories Assault Bike
Ring Rows
Calories Assault Bike
Air Squats
(wear a vest 20/14)
________________________
 
Weightlifting
Rest
19275317_10213153811670997_7531837895598575665_n
“If we would build on a sure foundation in friendship, we must love friends for their sake rather than for our own.”
~Charlotte Bronte