November 2017

CrossFit
Skill
Handstands
 
AMRAP 18:00
1-2-3-4-5-6-7-8-9-10
Bench Press 185/125
Deadlift 275/185
(alternate rounds with a partner)
____________________________
Competitor 1
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 
Snatch
75% 1×3
80% 2×2
85% 5×1
 
Back Squat
75% 1×3
80% 2×2
85% 5×1
 
AMRAP 10:00
5 Burpee Box Jumps 24/20
10 Dumbbell Snatches 50/35 (alt arms)
15 Wall Ball Shots 20/14
____________________________
 
Competitor 2
With a partner for time:
3-6-9-12-9-6-3
Burpee Box Jump 24/20
*start each round with 1 DBall over the shoulder 150/100
(alternate rounds with a partner)
 
For load:
Every 1:00 for 10:00
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
 
For time:
90 Double unders
30 Dumbbell Snatches 60/40 (alt arms.)
60 Double unders
20 Dumbbell Snatches 70/50
30 Double unders
10 Dumbbell Snatches 80/60
 
For load:
Every 1:00 for 10:00
3 Back Squats
(make consistent increases)
 
Not timed:
50 Wall Ball Shots 20/14
100 Calorie Row
50 Wall Ball Shots
____________________________
 
Weightlifting
Snatch
80% 1×1
85% 3×1
80% 1×1
 
Snatch Pull
3×3 -choose weight-
 
Front Squat
85% 3×3
 
Strict T2B
3×10
 
L-hang hold
3 sets for max time
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“Control your own destiny or someone else will.” 
~Jack Welch
7:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
_________________________
 
Weightlifting
Snatch
80% 1×1
85% 1×1
90% 1×1
95% 1×1
 
Clean + Jerk
80% 1(1+1)
85% 1(1+1)
90% 1(1+1)
95% 1(1+1)
 
Back Squat
85% 3×2
CrossFit
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
_________________
 
Competitor 1
3 rounds not timed:
500m Row
400m Run
 
At a moderate load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)
 
Front Squat
70% 1×2
75% 1×2
80% 1.2.1.2.1
 
For time:
21-15-9
Thruster 75/55
Toes to bar
__________________
 
Competitor 2
5 rounds not timed:
500m Row
400m Run
 
At a moderate load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)
 
Front Squat
70% 1×2
75% 1×2
80% 1.2.1.2.1
 
For time:
30-20-10
Thruster 75/55
GHD Sit-up
__________________
 
Weightlifting
Rest
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“The days you work are the best days.”
~Georgia O’Keeffe

CrossFit
Rest
_______________
 
Competitor 1&2
Rest
________________
 
Sleds
6:00p at EVCF
________________
 
Weightlifting
2-Position Snatch (hip + knee)
75% 4(1+1)
 
Pause Jerk + Jerk
80% 5(1+1)
 
Pause Squat
60% 4×3
 
Box Jumps
5×3 -choose height-
 SummerSlam17-D1_Ev_9736
 “With self-discipline most anything is possible.”
~Theodore Roosevelt

CrossFit
For load:
Deadlift 5-3-2-2-2
(make consistent increases)
 
With a partner for time:
1000m Row
100 Wall Ball Shots 20/14
1000m Run with wall ball
100 Wall Ball Shots
1000m Row
(share work anyhow. both partners run)
_______________________
 
Competitor 1
Clean from blocks
70% 2×2
75% 1×2
80% 2×2
85% 1×2
 
For load:
Deadlift 8-5-3-3-3
(make consistent increases)
 
With a partner for time:
1000m Row
100 Wall Ball Shots 20/14
1000m Run with wall ball
100 Wall Ball Shots
1000m Row
(share work anyhow. both partners run)
________________________
 
Competitor 2
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
21 Wall Ball Shots 20/14
 
Clean from blocks (BK)
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
*follow each set with 2 box jumps from seated position
 
2 rounds for time:
9 Deadlifts 225/155
9 Bar Facing Burpees
7 Deadlifts 275/185
7 Bar Facing Burpees
5 Deadlifts 315/205
5 Bar Facing Burpees
3 Deadlifts 365/245
3 Bar Facing Burpees
1 Deadlifts 405/275
1 Bar Facing Burpees
80yd Sled Push Shuttle 180/135
(rest 5:00 between rounds. set-up 5 bars)
_______________________
 
Weightlifting
Clean
80% 1×1
85% 3×1
80% 2×1
 
Clean Pull
3×3 -choose weight-
 
Back Squat
85% 5×2
 
RDL
4×5 -choose weight-
 
Ab Machine
3×15
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“Failure comes only when we forget our ideals and objectives and principles.”
~Jawaharlal Nehru
CrossFit
For load:
Hang Power Clean 8-5-3-3-3
(make consistent increases)
 
10 attempts to establish max load:
20yd Sled Push
(add weight each attempt. rest as needed)
__________________________
 
Competitor 1
“Ladder”
For time:
5 Power Clean & Jerks 135/95
4 Power Clean & Jerks 155/105
3 Power Clean & Jerks 185/125
2 Power Clean & Jerks 205/135
1 Power Clean & Jerk 225/155
15 Bar Muscle-ups
(set-up 5 bars)
 
For time:
35 Nautilus Sit-ups
35 Toes to Bar
 
For total reps:
Every 1:00 for 10:00
Odd min: Chest to Bar Pull-ups
Even min: Strict Handstand Push-ups
*start every minute with 20 double unders
 
2 rounds:
Push to failure. No rest between exercises.
Dumbbell Pullover
Chin-up
Seated Row
Parallel Bar Dip
Barbell Curl
Wrist Curl
*choose loads that allow 8-12 reps on each exercise.
__________________________
 
Competitor 2
“Ladder”
For time:
5 Power Clean & Jerks185/125
4 Power Clean & Jerks 205/135
3 Power Clean & Jerks 225/155
2 Power Clean & Jerks 245/165
1 Power Clean & Jerk 265/175
15 Ring Muscle-ups
(set-up 5 bars)
 
For total reps:
Every 1:00 for 20:00
Odd min: Chest to Bar Pull-ups
Even min: Strict Handstand Push-ups
*start every minute with 20 double unders
 
For time:
35 Nautilus Sit-ups
35 Toes to Bar
 
2 rounds:
Push to failure. No rest between exercises.
Dumbbell Pullover
Chin-up
Seated Row
Parallel Bar Dip
Barbell Curl
Wrist Curl
*choose loads that allow 8-12 reps on each exercise.
___________________________
 
Weightlifting
Power Snatch
Work up to Heavy Double
 
Power Clean + Jerk
Work up to Heavy (2+1)
 
Snatch Push Press
3×5 -choose weight-
 
Box Step-ups
4×10 -choose weight-
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“Patience is the companion of wisdom.”
~Saint Augustine

CrossFit
“Lynne”
5 rounds for total reps:
Bench Press at body weight/.7 bodyweight
Pull-ups
(rest 3:00 between rounds)
______________________
 
Competitor 1
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1 -choose weight-
 
Snatch
75% 2×3
80% 3×2
 
Snatch Pull
90% 3×3
 
Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 2×2
 
5 rounds:
500m Row at 2k pace
100m Recovery Jog
________________________
 
Competitor 2
5 rounds:
500m Row at 2k pace
100m Recovery Jog
 
Snatch
75% 2×3
80% 3×2
 
Snatch Pull
90% 3×3
 
Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 2×2
 
5 rounds:
500m Row at 2k pace
100m Recovery Jog
_______________________
 
Weightlifting
Snatch
85% 5×1
 
Snatch Pull
3×3 -choose weight-
 
Front Squat
85% 5×2
 
Strict T2B
4×10
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“Nothing is a waste of time if you use the experience wisely.”
~Auguste Rodin

7:30a Kettlebell
8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
_________________________
 
Weightlifting
Snatch
85% 1×1
90% 1×1
85% 2×1
 
Clean + Jerk
85% 1(1+1)
90% 1(1+1)
85% 2(1+1)
 
Back Squat
85% 3×2
Veterans Day 2017
(regular gym hours)
 
“Abbate”
For Time:
1 Mile Run
21 Clean & Jerk 155/105
800m Run
21 Clean & Jerk
1 Mile Run
 
HeroMatthewAbbate
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
CrossFit
Rest
_______________________
 
Competitor 1&2
Rest
_______________________
 
Sleds
6:00p at EVCF
_______________________
 
Weightlifting
2-Position Snatch (hip + knee)
75% 4(1+1)
 
Pause Jerk + Jerk
80% 3(1+1)
 
Pause Squat
60% 4×3
 
Box Jumps
5×3 -choose height-
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“Life’s under no obligation to give us what we expect.”
~Margaret Mitchell