March 2018

CrossFit
5 rounds for time:
27 Double Under
21 Kettlebell Swing 53/35
15 Bar Dip
9 Toes to bar
3 Burpees to a 6″ reach
(rest 1:00 between rounds)
__________________________
 
Competitor 1&2
At your mile pace:
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
 
Don’t exceed 80% of 1RM
Thruster (no rack) 5-4-3-2-1
(rest 1:00 between sets)
 
5 rounds for total reps.
:20 Burpee to a 6″ reach
:40 Rest
:20 Wall Ball Shot 20/14
:40 Rest
:20 GHD Sit-up
:40 Rest
___________________________
 
Aerobic Capacity
3 rounds:
AMRAP 6:00
500/400m Row
400m Run or 200m MB Carry
*med ball get-ups in remaining time (alt sides)
(rest 3:00 between sets)
___________________________
 
Weightlifting
Power Snatch
90% 4×1
 
Power Clean + Push Press
90% 4 (1+1)
 
Snatch Push Press + Drop Snatch
4(1+2) -choose weight-
 
Single Leg Step-ups
4×10 (each leg) -choose weight-
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“Women are made to be loved, not understood.” 
~Oscar Wilde
CrossFit
For load:
Thruster 2-2-2-2-2-2 (from rack)
(make consistent increases)
 
For time:
15-12-9-6-3
Thrusters 95/65
Pull-ups
_______________________________
 
FitEssentials
AMRAP 8:00
8 Axle Push-Press (moderate)
16 DB Renegade Rows (alt arms)
 
Rest 4:00
 
AMRAP 8:00
12/8 Calorie Row
10 Kettlebell Deadlifts
6 Burpees over Kettlebell
 
Rest 4:00
 
AMRAP 8:00
60m Sled Push – (moderate)
20s Side Plank (each side)
10 Waiter’s Squats (5 each arm)
__________________________________
 
Competitor 1&2
Don’t exceed 80% of 1RM
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
 
Don’t exceed 80% of 1RM
Every 1:00 for 10:00
2 Back Squat
 
At moderate intensity:
Every 1:00 for 12:00
Min 1-3: Strict CTB Pull-up
Min 4-6: Kipping CTB Pull-up
Min 7-9: Butterfly CTB Pull-up
Min 10-12: Bar Muscle-up
*start each minute with 20 double unders
(choose reps prior to start. unbroken)
 
5 rounds for calories:
:10 Assault Bike
:50 Rest
__________________________________
 
Weightlifting
Snatch
90% 1×1
85% 2×1
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
85% 6×2
(no more than 1:30 rest)
 
3 rounds:
15 Ground Based Twist (per side)
8 Narrow Grip Chin-ups
:20 Chin over the bar hold (supinated)
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“Honor lies in honest toil.”
~Grover Cleveland
7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a CrossFit Competitor 1
10:30a Weightlifting
10:30a CrossFit
_________________________
 
Weightlifting
For load:
Every 1:00 for 10:00
1 Clean & Jerk
 
Snatch
Build to a heavy set of 2
 
Back Squat
Build to a heavy set of 1
18.4
For time: (cap9)
21 Deadlift 225/155
21 Handstand Push-up
15 Deadlift 225/155
15 Handstand Push-up
Deadlift 225/155
Handstand Push-up
21 Deadlift 315/205
50′ Hand Walk 
15 Deadlift 315/205
50′ Hand Walk
Deadlift 315/205
50′ Hand Walk
IMG_5911
 
“Take time to deliberate; but when the time for action arrives, stop thinking and go in.”
~Andrew Jackson

CrossFit 
Rest 
____________________
Competitor 1&2
Rest 
____________________
Sleds
2 rounds for total distance:
:30 Sled Push Shuttle 225/180
(rest 1:00)
:30 Sled Push Shuttle
(rest :45)
:30 Sled Push Shuttle
(rest :30)
:30 Sled Push Shuttle
(rest :15)
:30 Sled Push Shuttle
(1 mile recovery run between rounds)
_____________________
 
FitEssentials
4 rounds for load & reps:
:30 DBall Over the Shoulder
(rest 2:00 between rounds)
*increase load if able to complete 6 reps in :30
 
3 rounds for reps:
3:00 to complete
20/15 Calorie Row
15 Russian KBS – (moderate load)
AMRAP Burpee Lateral Box Step-Over
(rest 3:00 between rounds)
_______________________
 
Weightlifting
Block Snatch
75% 8×1 
(rest 1:30 between sets )
 
Block Clean
75% 8×1
(rest 1:30 between sets )
 
Sled
40yd Sled Push
40yd Reverse Sled Pull
- rest 1:00 -
40yd Sled Push
40yd Reverse Sled Pull
- rest 1:30 -
40yd Sled Push
40yd Reverse Sled Pull
- rest 2:00 -
40yd Sled Push
40yd Reverse Sled Pull
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“Intelligence is the ability to adapt to change.”
~Stephen Hawking
CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
 
For time:
400m Run
21 Over the box jump 24/20
21 Burpee (no push-up)
400m Run
15 Over the box jump 24/20
15 Burpee (no push-up)
400m Run
9 Over the box jump 24/20
9 Burpees (no push-up)
________________________
 
Competitor 1&2
Do not exceed 80% of 1RM
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
 
Not timed:
400m Run
21 Burpee (no push-up)
400m Run
15 Burpee (no push-up)
400m Run
9 Burpees (no push-up)
_________________________
 
Weightlifting
Clean
85% 1×1
-then-
80% 4×1 (1:00 rest)
 
Clean Pull
3×3 -choose weight-
 
Front Squat
85% 8×2
No more than 1:30 rest
 
GHD Sit-ups
4×20 -choose weight-
IMG_1131
“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.”
~Thomas Paine
CrossFit
For load:
Hang Power Snatch 5-3-3-2-2-2
(make consistent increases)
 
AMRAP 14:00
21 Calorie Row
7 Toes to Bar
21 Steps Walking Lunge
7 Toes to Bar
21 Hand Release Push-up
7 Toes to Bar
________________________
 
Competitor 1&2
Power Snatch
70% 1.1.1.1.1 (every :15)
75% 1.1.1.1.1 (every :30)
80% 1.1.1.1.1 (every :45)
(no more than 1:00 rest at weight changes)
 
Do not exceed 85% intensity.
AMRAP 5:00
35′ Walking Lunge
35′ Hand Walk
 
5:00 Recovery Row
 
AMRAP 5:00
25 GHD Sit-ups
25 Wall Ball Shots 20/14
 
5:00 Recovery Row
 
AMRAP 5:00
15 Handstand Push-up
15 Burpee
________________________
 
Aerobic Capacity
AMRAP 25:00
6 Medball Get-ups (alt sides)
80m OH Medball Carry
1000/800m Row (Row 1k if 500m PR is sub 2:00)
 
3 rounds for calories:
:20 Assault Bike
(rest as needed between rounds)
*during rest complete 20 Quadraped K2E (10 each side)
____________________________________
 
Weightlifting
Power Snatch
Build to a heavy set of 1
 
Power Clean + Push Press
Build to a heavy set of 2+1
 
Snatch Push Press + Drop Snatch
4(2+2) -choose weight-
 
Single Leg Step-ups
4×10 (each leg) -choose weight-
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“Great things are not accomplished by those who yield to trends and fads and popular opinion.”
~Jack Kerouac
CrossFit
For load:
Thruster 5-3-3-2-2-2 (from rack)
(make consistent increases)
 
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
____________________________
 
FitEssentials
For load:
-Superset-
15-12-9-6
DB Thruster
Narrow Grip High Pull
 
3 rounds for reps + cals
:30 Burpee
:30 Rest
:30 Ball Slam
:30 Rest
:30 Knees to Elbows
:30 Rest
:30 Row for calories
:30 Rest
_______________________________
 
Competitor 1&2
5 rounds for calories:
:10 Row
:50 Rest
 
Do not exceed 80% of 1RM
Every 1:00 for 10:00
2 Clean Pull + 1 Hang Clean + 1 Jerk
(add 10lbs/5lbs each minute)
 
“Helen”
3 rounds at 85% intensity:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
________________________________
 
Weightlifting
Snatch + Hang Snatch
85% 1+1
-then-
85% 2×1 (snatch only)
 
Block Snatch Pull
120% 3×3
 
Back Squat
85% 8×2
(no more than 1:30 rest between sets)
 
3 Rounds:
20 Ground Based Twist (per side)
8 Narrow Grip Chin Ups
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“Follow your honest convictions and be strong.” 
~William Makepeace Thackeray

7:00a CrossFit Competitor 2
8:00a Weightlifting
8:00a CrossFit Competitor 1
10:30a CrossFit
10:30 Weightlifting
___________________________
 
Weightlifting
For load:
Every 1:00 for 10:00
1 Snatch 
(make consistent increases)
 
Clean & Jerk
Build to a heavy set of 2
 
Back Squat
90% 1×1
85% 6×2
(no more than 1:30 rest)
18.3
2 rounds for time: (cap14)
100 Double unders
20 Overhead Squat 115/85
100 Double unders
12 Ring Muscle-ups
100 Double unders
20 Single-Arm Dumbbell Snatch (alt arms) 50/35
100 Double unders
12 Bar Muscle-ups
IMG_7415
“Welcome to the jungle”
~Axl Rose