August 2017

CrossFit
For load:
Weighted Chin-ups 3-2-2-1-1-1
(make consistent increases)

For load:
Strict Press 7-5-3-5-7
(leave one rep in the tank each set)

3 rounds for time:
15 Front Squats 135/95 (from the ground)
30 Sit-ups
15 Ring Push-ups
_________________

Competitor 1&2
Snatch
70% 1×3
75% 2×2
80% 3×1

Snatch Pull
90% 2×3
100% 2×2
(percentage based off 1RM Snatch)

AMRAP 5:00
1 Strict Pull-up + 2  Bar Muscle-ups + 3 Straight Bar Dips
(each round completed unbroken)

For total time:
3 rounds

400m Run
9 Back Squats 225/155
7 Bar Muscle-ups
~then~
15 DBall Over the Shoulder 150/100
_________________

Weightlifting
Rest

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“In digital world, sport provides opportunity to bring people together.”
~Edwin Moses

Open Gym
8:00a-12:00p 
_________________

CrossFit
Rest
_________________

Competitor 1&2
Rest
__________________

Sleds
7:00p at EVCF
__________________

Weightlifting
Block Snatch (AK)
70% 5×2
(:02 pause in receiving position)

Block Clean (AK)
70% 5×2

Box Jumps
5×3

Barbell Lunges
2×6 -choose weight-

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“A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding.”
~Steve Prefontaine

CrossFit
For load:
Power Clean 5-5-3-3-3

For time:
30 Calories on the Assault Bike
10 DBall Over the Shouder 150/80
30 Calories on The Rower
10 DBall Get-ups 100/60
30 Burpees to a plate
10 DBall Over the Shoulder 150/80
_________________

Competitor 1
Clean from blocks (BK)
70% 3×3
75% 3×2
80% 3×1

Deadlift
Build to a heavy set of 5 (t&g)
50% of heavy set: 30 Floating Deadlifts

3 rounds for time:
50′ Walking Lunges 50/35 (each hand)
25 GHD Sit-ups

20:00 no measure:
:30 Row Easy
:30 Row Medium
:30 Row Hard
:30 Row Arms Only
___________________

Competitor 2
Clean from blocks (BK)
70% 3×3
75% 3×2
80% 3×1

Deadlift
Build to a heavy set of 5 (t&g)
50% of heavy set: 30 Floating Deadlifts

3 rounds for time:
50′ Walking Lunges 50/35 (each hand)
25 GHD Sit-ups

20:00 no measure:
:30 Assault Bike Easy
:30 Assault Bike Medium
:30 Assault Bike Hard
:30 Assault Bike Backwards
____________________

Weightlifting
Block Clean
80% 5×2
(No more than 2:00 rest)

Clean Pull
3×5 -choose weight-

Back Squat
70% 4×5

AMRAP 1:00
ABMAT Sit-ups

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“Men do not quit playing because they grow old; they grow old because they quit playing.”
~Oliver Wendell Holmes, Sr.

CrossFit
For load:

Weighted Parallel Bar Dips 3-2-2-1-1-1
(make consistent increases)

3 rounds for time:
400m Run
25 Push-ups
50 Air Squats
25 Push-ups
________________

Competitor 1
Skill
10 Kips on rings
10 Ring Muscle-downs
10 Ring Dips (:05 eccentric)
10 Ring Muscle downs
10 Kips on rings

For time:
20 Jerks 185/125
20 Strict Pull-ups
20 Push Presses135/95
20 Kipping Pull-ups
20 Strict Presses 95/65
20 Butterfly Pull-ups

3  rounds for time:
400m Run
15 Burpees
3 Rope Climbs
(wear a vest 20/14)
________________

Competitor 2
For time:
1200m Run
3 Legless Rope Climbs
800m Run
2 Legless Rope Climbs
400m Run
1 Legless Rope Climb

Skill
20 Kips on rings
10 Ring Muscle-ups
20 Ring Dips (:05 eccentric)
10 Ring Muscle downs

For time:
20 Jerks 225/155
20 Strict Pull-ups
20 Push Presses 185/125
20 Kipping Pull-ups
20 Strict Presses 135/95
20 Butterfly Pull-ups

5 rounds for calories:
:15 Assault Bike
:45 Rest
_________________

Weightlifting
High Pull + NHNF Snatch
75% 6(1+2)
* NHNF – No Hook, No Feet

NHNF Clean + Jerk
75% 6(2+2)
* NHNF – No Hook, No Feet

NF Drop Snatch
4×2 -choose weight-
* NF – No Feet

Strict Pull-ups
4x AMRAP

Bulgarian Split Squats
3×10 -choose weight-

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“Knowing is not enough; we must apply. Willing is not enough; we must do.”
~Johann Wolfgang von Goethe

CrossFit
For load:
Thruster 3-2-2-1-1-1
(make consistent increases)

For time:
75 Double unders
50 Sit-ups
25 Pull-ups
100 Double unders
75 Sit-ups
50 Pull-ups
75 Double unders
50 Sit-ups
25 Pull-ups
_________________

Competitor 1
For load:
Every 1:00 for 10:00
2 Power Snatches from the blocks (BK)
(make consistent increases)

Every 1:00 for 10:00
2 Back Squats at 70%  

3 rounds for Reps + Calories:
:30 Power Cleans 135/95
:30 Assault Bike
:30 Power Clean 155/105
:30 Assault Bike
:30 Power Clean 185/125
:30 Assault Bike
(rest 3:00 between rounds)
___________________

Competitor 2
For load:
Every 1:00 for 10:00
2 Power Snatches from the blocks (BK)
(make consistent increases)

Every 1:00 for 10:00
2 Back Squats at 70%  

3 rounds for reps: (two scores: Box Jumps and PC)
:30 Power Cleans 185/125
:30 Over The Box Jumps 24/20
:30 Power Clean 205/135
:30 Over The Box Jumps
:30 Power Clean 225/155
:30 Over The Box Jumps
(rest 3:00 between rounds)

30:00 Sustained Monostructural Conditioning at Low Intensity
_________________

Weightlifting
Block Snatch (BK)
80% 5×2
(No more than 2:00 rest)

Snatch High Pull
4×4 -choose weight-

Front Squat
70% 4×5

GHD Sit-ups
4×10 -choose weight-

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“Let me embrace thee, sour adversity, for wise men say it is the wisest course.”
~William Shakespeare

6:00a Mt Humphreys Hike (depart from ski lodge)
7:00a CrossFit Competitor
7:30a Kettlebell
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
___________________
 
Weightlifting
Snatch
80% 3×1
85% 1×1
 
Clean + Jerk
80% 2(1+1)
85% 1(1+1)
 
Back Squat
75% 3×5
75% 1xAMRAP
CrossFit
For load:
Weighted Chin-ups 3-5-7-5-3
(leave a rep in the tank each set)
 
5 rounds for total reps + calories:
:30 Assault Bike for Calories
:30 Rest
:30 Kettle Bell Swings 53/35
:30 Rest
:30 DBall Slams 20/14
:30 Rest
:30 Dumbbell Push Press 50/35
:30 Rest
:30 Sit-ups
:30 Rest
_____________________
 
Competitor 1&2
For load:
Every 1:00 until you miss:
Odd min: 1 Weighted Pull-up
Even min: 1 Weighted Parallel Bar Dip
(add 10lbs/5lbs each set)
 
Skill
10 Kips on The Bar (hip to bar)
20 Bar Dips (on straight bar)
10 Bar Muscle Downs
 
5 rounds for time:
15/12 Calories on the Assault Bike
15 Butterfly Pull-ups
(rest 1:00 between rounds)
 
5 rounds:
250m Row at 2k Pace
750m Row at Recovery Pace
25 Sit-ups
_____________________
 
Weightlifting
Rest
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“You know you must be doing something right if old people like you.”
~Dave Chappelle
Open Gym
8:00a-12:00p
_________________
 
CrossFit
Rest
_________________
 
Competitor 1&2
Rest
_________________
 
Sleds
7:00p at EVCF
_________________
 
Weightlifting
Block Snatch (AK)
70% 5×2
(:02 pause in bottom)
 
Block Clean (AK)
70% 5×2
 
Box Jumps
3×3
 
Barbell Lunges
2×6 -choose weight-
“The essence of all beautiful art, all great art, is gratitude.”
~Friedrich Nietzsche
CrossFit
For load:
Every 1:00 until you miss:
1 Clean
(make consistent increases)
 
2 rounds for time:
200m Farmers Walk 70/53
1:00 Wall Sit
800m Run
1:00 Plank Hold
________________
 
Competitor 1&2
For load:
Every 1:00 until you miss:
1 Clean
(add 10lbs/5lbs each set)
 
For time:
30 Back Squats at 80%
________________
 
Weightlifting
High Pull + Clean + Jerk
75% 6 (1+1+1)
(No more than 2:00 rest)
 
Clean Pull
3×5 -choose weight-
 
Back Squat
65% 4×5
 
AMRAP 1:00
ABMAT Sit-ups
WLsummer17
“Jump, and you will find out how to unfold your wings as you fall.”
~Ray Bradbury

CrossFit
For load:
Weighted Bar Dips 3-5-7-5-3
(leave a rep in the tank each set)

With a partner for time:
50 Thrusters 75/55
70 Pull-ups
90 Wall Ball Shots 20/14
110 Kettlebell Deadlifts 70/53
(one person works at a time)
____________________

Competitor 1
For load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)

Skill
20 Kips on The Rings

5 rounds for total reps:
Min 1: Ring Muscle Downs (:05 Eccentric)
Min 2: Strict Pull-ups (:05 Eccentric)
Min 3: Strcit Handstand Push-ups (:05 Eccentric)
Min 4: Rest
(choose reps prior to start. unbroken)

For time:
21-15-9
Burpees
Kipping Pull-ups
Burpees
Toes to bar
_______________________

Competitor 2
For load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)

Skill
20 Kips on The Rings

4 rounds for total reps:
Min 1: Strict Ring Muscle-ups
Min 2: Strcit Handstand Push-ups (:05 Eccentric)
Min 3: Strict Pull-ups (:05 Eccentric)
Min 4: Strict Ring Dips (:05 Eccentric)
Min 5: Strict Toes to Bar (:05 Eccentric)
Min 6: Rest
(choose repse prior to start. unbroken)

For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Burpees wearing a vest 20/14
(alternate sets with a partner)
_________________________

Weightlifting
High Pull + *NHNF Snatch
75% 6(1+2)

High Pull + *NHNF Clean
75% 6(1+2)

*NF Drop Snatch
4×2 -choose weight-

Strict Pull-ups
3x AMRAP

Bulgarian Split Squats
3×10 -choose weight-

* NHNF – No Hook, No Feet
*NF – No Feet

Meriah

“Things may come to those who wait, but only the things left by those who hustle.”
~Abraham Lincoln