September 2017

7:30a Kettlebell
8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Weightlifting
10:30a CrossFit
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Weightlifting 
Power Snatch
80% 3×2
85% 3×1
 
Power Clean + Jerk
80% 3(2+1)
85% 3(1+1)
 
Back Squat
85% 3×2
CrossFit
1.5 Press 6-5-4
*follow each set with a legless rope climb
(1.5 reps should be at a controlled tempo)
 
For time:
25 Calories on The Assault Bike
100yrd Overhead Plate Carry 45/35
50 Dummbell Snatches (alt arms) 50/35
100yrd Overhead Plate Carry
50 Burpees to a 6″ reach
100yrd Overhead Plate Carry
25 Steps Walking Lunge (each leg)
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Competitor 1
AMRAP 8:00
2 Bar Muscle-ups
4 Burpees to a 6″ reach
6 Dumbbell Snatch (alt arms 50/35)
 
“D.T.”
5 rounds:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Shoulder to Overhead
 
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Competitor 2
For total time:
30 Bar Muscle-ups
 
(rest 2:00)
 
“D.T.”
5 rounds:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Shoulder to Overhead
 
(rest 2:00)
 
50 Bar Facing Burpees
 
(rest 2:00)
 
“Dumbbell Grace”
30 Full Clean & Jerks 50/35
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Weightlifting
Rest
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“I’m never going to grow up. Staying young is what it is all about for me.”
~Hugh Hefner

Open Gym
8:00a-12:00p
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CrossFit
Rest
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Competitor 1&2
Rest
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Sleds
7:00p at EVCF
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Weightlifting
Block Snatch (AK) + OHS
75% 5(2+1)
(:02 pause in receiving position)
 
Push Press + Power Jerk + Jerk
80% 3(2+1+1)
 
Box Jumps
5×3 (for height)
 
Barbell Lunges
3×6 -choose weight-
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“Nearly all men can stand adversity, but if you want to test a man’s character, give him power.”
~Abraham Lincoln

CrossFit
Weighted Pull-up
Build to a heavy set of 5
75% of heavy set 5.4.3.2.1
 
For time:
400m Run
21 Deadlifts 225/155
21 Toes to Bar
400m Run
15 Deadlifts 225/155
15 Toes to Bar
400m Run
9 Deadlifts 225/155
9 Toes to Bar
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Competitor 1
AMRAP 1:00
Rope Climb
 
5 rounds for load:
1 Clean + 1 Hang Clean + 1 Clean
(make consistent increases)
 
AMRAP 1:00
Rope Climb
 
For time:
400m Run
21 Deadlifts 225/155
21 Toes to Bar
400m Run
15 Deadlifts 225/155
15 Toes to Bar
400m Run
9 Deadlifts 225/155
9 Toes to Bar
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Competitor 2
5 rounds for load:
1 Clean + 1 Hang Clean + 1 Clean
(make consistent increases)
 
AMRAP 1:00
Rope Climb
 
AMRAP 9:00
9 Russian Kettlebell Swings 70/53
45′ Hand Walk
9 Deadlift 275/185
45′ Dumbbell Walking Lunge 50/35 (each hand)
 
AMRAP 1:00
Rope Climb
 
2 rounds not timed:
1K Run
1 Mile Assault Bike
1K Row
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Weightlifting
Clean + Power Jerk + Jerk
75% 2(2+1+1)
80% 4(1+1+1)
(2:00 rest)
 
Clean Pull
4×3 -choose weight-
 
Back Squat
75% 4×4
 
AMRAP 1:00
ABMAT Sit-ups
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“Where is all the knowledge we lost with information?”
~T. S. Eliot
CrossFit
For load:
Every 1:00 for 10:00
1 Cluster
(make consistent increase)
 
2 rounds for time:
25 Sit-ups
50 Air Squats
25 Sit-ups
50 Double unders
100yrd Farmers Walk 70/53
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Competitor 1
Jerk (behind the neck) + Jerk
Build to a heavy set of 1+1
85% of heavy set: 5×1 Jerk
 
For total reps:
Every 1:00 for 10:00
Even min: Ring Muscle-ups
Odd min: Strict Handstand Push-ups
*start every min with 20 double unders
(choose reps prior to start. unbroken)
 
3 rounds for time:
50 Air Squats
14 Ring Dips
10 Hang Power Clean 135/95
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Competitor 2
For time:
400m Run
7 DBall Over the Shouder 150/100
 
Jerk (behind the neck) + Jerk
Build to a heavy set of 1+1
85% of heavy set: 5×1 Jerk
 
For total reps:
Every 1:00 for 10:00
Even min: Strict Ring Muscle-ups
Odd min: Strict Deficit Handstand Push-ups 4″/2″
*start every min with 20 double unders
(choose reps prior to start. unbroken)
 
“Nasty Girls”
3 rounds for time:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Clean 135/95
_________________________________
 
Weightlifting
NF Snatch + Snatch
75% 4(1+1)
 
NF Clean + Clean + Jerk
75% 4(1+1+1)
 
Snatch Grip Push Press + OHS
4(3+1) -choose weight-
 
Bulgarian Split Squats
3×10 -choose weight-
 
*NF – No Feet
Panda
“There is no success without hardship.” 
~Sophocles
CrossFit
Bench Press
Build to a heavy set of 1
30 reps for time at 70% of heavy set
 
For total reps:
Every 1:00 for 10:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
 
For time:
500m row
40 Burpees over the rower
30 WallBall Shots 20/14
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Competitor 1
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
 
Snatch Pull
100% 3×3
 
Back Squat
70% 1×3
80% 2×2
90% 3×1
 
7 rounds for time:
10 Calories on The Rower
10 GHD Sit-ups
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Competitor 2
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
 
Snatch Pull
100% 3×3
 
Back Squat
70% 1×3
80% 2×2
90% 3×1
 
7 rounds for time:
7 Calories on The Assault Bike
7 Toes to Bar
7 Wall Ball Shots 30/20
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Weightlifting
Muscle Snatch + Hang Snatch (BK)
4(1+2) -choose weight-
 
Snatch High Pull
4×3 -choose weight-
 
Front Squat
75% 4×4
 
GHD Sit-ups
4×10 -choose weight-
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“Work hard, stay positive, and get up early. It’s the best part of the day.”
~George Allen, Sr.

6:30a Carpool Leaves for Telegraph Pass
7:00a Trail Run Starts at Telegraph Pass
8:00a CrossFit Competitors
8:00a Weightlifting Competitors
10:30a CrossFit
10:30a Weightlifting
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Weightlifting
Snatch
Build to a heavy single

Clean & Jerk
Build to a heavy single

Back Squat
80% 3×2

CrossFit
6 rounds for load:
6 Deadlifts
6 Bent Rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Goodmornings
(rest 1:00)
(same weight on all rounds)
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Competitor 1&2
At a moderate load:
Every 1:00 for 10:00
3 Power Snatches from blocks (AK)

Front SquatJerk
Build to a heavy set of 3
90% of heavy set 5.4.3.2.1

For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even min: Strict Handstand Push-ups
*start every minute with 20 double unders

Choose a weight that will allow 8-12 reps. Push until concentric failure:
Front Squat
Dumbbell Pullover
Weighted Chin-up
Bench Press
Seated Cable Row
Weighted Parallel Bar Dip
Barbell Curl
*allow only :03-:05 transition time between movements
(if you fail to hit 8 reps on every movment. adjust the weights and do the circuit over)
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Weightlifting
Rest

coach2

“It is the supreme art of the teacher to awaken joy in creative expression and knowledge.”
~Albert Einstein

CrossFit
Rest
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Competitor 1&2
Rest
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Sleds
7:00p at EVCF
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Weightlifting
Block Snatch (AK)
75% 5×2
(:02 pause in bottom)

Jerk + BTN Jerk
80% 4(1+1)
85% 2(1+1)

Box Jumps
5×3

Barbell Lunges
3×6 -choose weight-
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“The harder the conflict, the more glorious the triumph.”
~Thomas Paine