June 2018

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:30a Weightlifting
10:30a CrossFit
____________________
 
Weightlifting
Snatch Pull + Snatch
85% 4(1+2)
 
Clean Pull + Clean + Jerk
85% 4(1+1+2)
 
Front Squat
Build to a heavy set of 1
CrossFit
For Load:
Deadlift 4-4-4-4
 
AMRAP 8:00
2-4-6-8-10-12-etc…
Wall Balls 20/14
Pull-ups
__________________
 
Competitor 1
At a moderate load:
Every 1:00 for 10:00
3 Front SquatJerk
(make consistent increases)
 
Split Power Clean (blocks) + Split Jerk
70% 2(2+2)
75% 2(1+2)
80% 3(1+1)
 
Front Squat
70% 4×4
 
AMRAP 20:00
500m Row
200m Farmers Walk 53/35
500m Assault Air Runner
20 GHD Sit-up
___________________
 
Competitor 2
Power Snatch
70% 1×3
75% 2×2
80% 5×1
 
Thruster
75% 2×3
80% 2×2
85% 2×1
 
Front Squat
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
AMRAP 20:00
500m Row
200m Farmers Walk 53/35
500m Assault Air Runner
20 GHD Sit-up
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“A feeble body weakens the mind.”
~Jean-Jacques Rousseau
Sleds
3 rounds:
180m Assault Air Runner
60yd Sled Push Shuttle 135/90
(rest while your partner works)
30yd Sled Push 180/135
90m Assault Air Runner
(rest while your partner completes)
_______________________
 
FitEssentials
25:00 to complete: (don’t exceed 4 rounds)
10 DB Box Step-up (each leg)
1:00 Front Leaning Rest (Adv: Rings)
:15-:30 Dip Support (Rx+ Rings – work turn out)
:30 Ski or Bike for Max Cals
 
AMARP 10:00
Row 250m
10 Burpees over Rower
_________________________
 
Weightlifting
Jerk Drills
(15:00 practice)
 
Jerk
80% 5×2 -choose weight-
 
2-Position Pull + Snatch
6(1+1) -choose weight-
(2 position – hang from mid thigh and below knee)
 
GHD Sit-ups
4×20
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“The words of the world want to make sentences.” 
~Gaston Bachelard

CrossFit
For time:
75 Sit-ups
150 Double Unders
75 Sit-ups
 
For time:
2k Row
_______________________
 
Competitor 1
Turkish Get-up
Build to a heavy set of 1 (both arms)
(make consistent increases)
 
Clean
70% 2×3
75% 3×2
 
5 rounds for time:
5 Deadlift 275/185
7 Bar Facing Burpee
 
7 rounds:
Assault Bike
:10 45 RPM
:10 50 RPM
:10 55 RPM
:10 60 RPM
:10 65 RPM
:10 70 RPM
(each round is 1:00. repeat 7 times)
 
___________________________
 
Competitor 2
7 rounds:
Assault Bike
:10 45 RPM
:10 50 RPM
:10 55 RPM
:10 60 RPM
:10 65 RPM
:10 70 RPM
(each round is 1:00. repeat 7 times)

Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Deadlift
Build to a 1RM
 
At a moderate pace:
5k Row
____________________________
 
BodyStrong
Choice of Row, Abike, AirRunner or Ski
5 rounds:
1:00 @70-80%
1:00 Rest
*goal: sustainable effort – practice holding consistent RPMs after a strong start first 15s
*increase RPM slightly each set as able to sustain
 
2 rounds:
10-15 Close Grip Bench Press
8-12 Overhead Press
1:00 AMRAP Goblet Squat
(rest/walk 2:00 between rounds)
 
2 rounds:
6-10 Supinated Bent Over Barbell Row
8-12 Pullover
1:00 AMRAP Strict Pull-up or Ring Row
(rest/walk 2:00 between rounds)
 
Choice of Row, Abike, AirRunner or Ski
5 rounds:
1:00 @80-90%
1:00 Rest
*goal: similar or slightly more cals each set
_______________________________
 
Weightlifting
Clean
80% 2×2
85% 4×1
 
Floating Clean Pulls
3×3 -choose weight-
 
Front Squat
5×2 -choose weight-
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“Boast is always a cry of despair, except in the young it is a cry of hope.” 
~Bernard Berenson
CrossFit
For load:
Strict Press 4-4-4-4-4
 
For time:
27-21-15-9
Push-up
Toes to Bar
Ball Slam 20/14
____________________________
 
Competitor 1
Not timed:
21-15-9
Calorie Row
Kipping Handstand Push-up
 
For load:
Every 1:00 for 10:00
Odd min: :08 Eccentric Weighted Chin-up
Even min: :08 Eccentric Weighted Dip
(make consistent increases)
 
AMRAP 5:00
Bar Muscle-up
 
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Pullover
8-12 Seated Row
8-12 Curl
(alternate rounds with a partner)
 
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Front Military Press
8-12 Chest Press
8-12 Triceps Extension
(alternate rounds with a partner)
____________________________
 
Competitor 2
Not timed:
21-15-9
Calorie Row
Calorie Assault Bike
 
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Power Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
For time:
30 Weighted Chin-ups at 50% of 1RM
30 Weighted Dips at 50% of 1RM
(partition as needed)
 
3 rounds not timed:
15 Pullover (choose weight)
12 Strict Handstand Push-up
9 Bar Muscle-up
(no rest between exercises. rest as needed between rounds)
________________________________
 
Aerobic Capacity
AMRAP 30:00
Row 15-25-35-45 Calories
30m Farmers Walk
 
2 rounds:
8-12 Side Plank Rotations (each side)
8-12 Quadraped K2E (each side)
8-12 Suprman
8-12 Glute-Bridge
(:02 pause in each position)
________________________________
 
Weightlifting
Power Snatch + Overhead Squat
3(2+2) -choose weight-
 
Power Clean + Jerk
3(2+2) -choose weight-
 
Romanian Deadlift
5×10 -choose weight-
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“If liberty means anything at all, it means the right to tell people what they do not want to hear.” 
~George Orwell
CrossFit
For Load:
Back Squat 4-4-4-4-4
 
For time:
30 DB Snatch (alt arms) 50/35
50 Steps Walking Lunge
30 Kettlebell Swing 53/35
70 Burpees
30 Kettlebell Swing
50 Steps Walking Lunge
30 DB Snatch (alt arms)
______________________
 
Competitor 1
At a moderate load:
Hang Snatch High Pull
4×4
 
Snatch
70% 2×3
75% 3×2
 
Back Squat
70% 2×2
75% 1×2
80% 1×2
85% 2×2
 
Not timed:
10x 150m Assault Air Runner
(alternate with a partner)
_______________________
 
Competitor 2
Not timed:
10x 150m Assault Air Runner
(alternate with a partner)
 
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Snatch Pull
90% 1×3
100% 1×3
105% 2×2
 
Back Squat
80% 2×3
85% 3×2
 
3 rounds at a moderate load:
6-8 Tempo Back Extension (5151)
6-8 Tempo Toes to Bar (5151)
(rest as needed between rounds)
____________________
 
FitEssentials
Skill
Dumbbell Snatch 12-10-8 (alt arms)
 
AMRAP 10:00
60m Right arm OH Carry
Every 15 Meters: 5 Single-Arm DB Thruster (both arms)
10 Ring Row
 
Rest 3:00
 
AMRAP 10:00
Row 250m
15 Sit-up
20 Plank Shoulder Tap (:02 pause ea. shoulder)
______________________
 
Weightlifting
Snatch
5×2 – choose weight-
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
5×2 -choose weight-
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“Gratitude is the fairest blossom which springs from the soul.”
~Henry Ward Beecher

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting 
8:00a Competitor 1
10:30a Weightlifting 
10:30a CrossFit 
_________________

Weightlifting
Snatch
Build to a heavy set of 1

Clean & Jerk 
Build to a heavy set of 1

Back Squat 
90% 3×1

CrossFit
For Load:
Deadlift 6-6-6
 
“Danimal”
AMRAP 10:00
250m Row
7 Strict Press 95/65
_______________________
 
Competitor 1
Split Power Clean (blocks) + Split Jerk
65% 2(2+2)
70% 2(2+2)
75% 2(2+2)
 
Deadlift
Build to a 1RM
 
20 rounds not timed:
10 Calories Assault Air Runner
3 Step-up (each leg) 20″
1 DBall Over the Shoulder 150/100
________________________
 
Competitor 2
5 rounds:
500m Row
*row at a :03 faster pace each round
(rest 1:00 between rounds)
 
Power Snatch
75% 2×3
80% 3×2
 
Thruster
75% 2×3
80% 3×2
 
Front Squat
70% 1×3
75% 2×2
80% 5×1
 
For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swing 70/53
Goblet Squat 70/53
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“We all live in suspense from day to day; in other words, you are the hero of your own story.”
~Mary McCarthy
Sleds
5 rounds:
120yd Assault Air Runner
60yd Sled Push Shuttle 135/90
120yd Assault Air Runner
(alternate rounds with a partner)
___________________________________
 
FitEssentials
Superset
12-10-8-8
Axle Thruster
Seated Row (:02 pause against torso)
*row :30 for cals after each set
 
AMRAP 12:00
60m Farmer’s Walk – moderate
:40 Forearm Plank
200m Row
_____________________________________
 
Weightlifting
Jerk Drills
(15 min practice)
 
BTN Jerk + Jerk
80% 5(1+1)
 
3-Position Snatch (hip, knee, floor)
8×1 – choose weight-
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“Any act often repeated soon forms a habit; and habit allowed, steady gains in strength, At first it may be but as a spider’s web, easily broken through, but if not resisted it soon binds us with chains of steel.” 
~Tryon Edwards
CrossFit
Skill
Pull-up / C2B / Butterfly / Bar MU
3-5 reps of any drill every 1:00 for 10:00
 
2 rounds for time with a partner:
200m Farmer Carry 53/35
100’ Plate Push 45/35
50 Pull-ups
200m Farmer Carry 53/35
100’ Plate Push 45/35
50 Burpees
(share work anyhow)
___________________________
 
Competitor 1
For load:
Every 1:00 until you miss twice:
1 Power Snatch
(add 10lbs/5lbs each set)
 
For load:
Every 1:00 until you miss twice:
1 Thruster
(add 10lbs/5lbs each set)
 
5 rounds not timed:
30 Calorie Row
10 Calorie Assault Bike
____________________________
 
Competitor 2
Clean
70% 2×2
75% 1×2
80% 3×2
 
Deadlift
Build to a heavy set of 3
 
20 rounds not timed:
10 Calories Assault Air Runner
3 Step-up (each leg) 20″
1 DBall Over the Shoulder 150/100
_____________________________
 
BodyStrong
AMRAP 10:00
5 Strict Pull-ups (10 Ring Rows)
10 Burpees
20 Box Step-ups
 
(rest 5:00)
 
AMRAP 10:00
5 Strict T2B
10 Push-ups
15 Air Squats
_____________________________
 
Weightlifting
Clean + Jerk
80% 2×2
85% 1×2
90% 2×1
 
Clean Pull
3×3 -choose weight-
 
Front Squat
85% 2×3
90% 2×3
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“An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.” 
~Thomas Fuller