June 2018

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)
 
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 130/90
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
CrossFit
For Load:
Strict Press 5-5-5-5
 
3 rounds for total reps:
3:00 AMRAP:
8 Shoulder to Overhead 95/65
16 Double Under
(rest 3:00 between rounds)
_____________________________
 
Competitor 1
Not timed:
Assault Air Runner
500m-400m-300m-200m-100m
(alternate intervals with a partner)
 
AMRAP 5:00
Ring Muscle-up
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Pull-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
 
AMRAP 5:00
Ring Muscle-up
 
“Annie”
For time:
50-40-30-20-10
Double under
Sit-up
_______________________________
 
Competitor 2
3 rounds not timed:
30 Calorie Row
15 Calorie Ski Erg
 
Jerk
70% 2×2
75% 2×2
80% 2×2
 
Power Clean
70% 2×3
80% 3×2
 
Build to a 1RM
Weighted Chin-up
Weighted Dip
(rest as needed between rounds)
 
For time:
50 Pullover
50 Chest Press
50 Seated Row
50 Shoulder Press
50 Biceps Curl
50 Triceps Extension
(use a weight that you can do for 8-12 reps)
______________________________
 
Aerobic Capacity
AMRAP 30:00
Run or Row 800m
10 MB Get-ups
200m Single-Arm Overhead Carry (100m/arm)
_____________________________
 
Weightlifting
Power Snatch
Build to a heavy set of 2
-then-
90% of heavy set: 3×2
 
Power Clean + Push Press
Build to a heavy set of 2+1
-then-
90% of heavy set: 3x(2+1)
 
RDL
3×10 -choose weight-
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“Making a wrong decision is understandable. Refusing to search continually for learning is not.”
~Phil Crosby

CrossFit
For Load:
Back Squat 6-6-6-6
 
20 Rounds:
1 DBall Over the Shoulder 150/80
3 T2B
5 Calories on the Rower
_____________________
 
Competitor 1
For load:
Every 1:00 until you miss twice:
1 Power Clean
(add 10lbs/5lbs each set)
 
Back Squat
70% 1×3
75% 1×3
80% 3×3
 
3 rounds for total reps:
AMRAP 3:00
4 Power Clean 135/95
5 Over the Box Jump 24/20
6 Toes to Bar
(rest 3:00 between AMRAP’s)
_____________________
 
Competitor 2
Not timed:
Assault Air Runner
500m-400m-300m-200m-100m
(alternate intervals with a partner)
 
Snatch
70% 1×3
75% 1×3
80% 2×2
 
Floating Snatch Pull
90% 2×3
100% 3×2
 
Back Squat
75% 1×3
80% 2×2
85% 3×1
 
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
12:00 to build to a challenging complex of:
5 DB power clean + 4 DB front squats + 3 DB push-press
 
Partner Workout
AMRAP 20:00
5 KB Suitcase Deadlift
5 Burpee
12/8 Row for calories
(alternate with partner following each round)
_______________________
 
Weightlifting
Snatch
5×2 – choose weight-
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
85% 2×2
90% 3×2
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“I haven’t understood a bar of music in my life, but I have felt it.”
~Igor Stravinsky

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:30a Weightlifting
10:30a CrossFit
_____________________________
 
Weightlifting
Snatch High Pull + Snatch
Build to a heavy set of 1+1
 
Clean High Pull + Clean & Jerk
Build to a heavy set of 1+1
CrossFit
Deadlift:
8-8-8
 
5 rounds for reps:
Russian Kettlebell Swing 70/44
Bar Dip
(rest 1:00 between rounds)
_____________________
 
Competitor 1
Drill
Tall Jerk
 
Split Power Clean (blocks) + Split Jerk
60% 3+3
65% 2(2+2)
70% 3(1+1)
 
For total reps:
Every 1:00 for 10:00
Odd min: 45′ Axle Bar Walking Lunge (front rack) 90/70
Even min: DBall Over the Shoulder 150/100
(choose reps prior to start)
 
Not timed:
2k Row
*200m on the air runner every 500m
_______________________
 
Competitor 2
Drill
Tall Jerk
 
Power Snatch
70% 1×3
75% 2×2
80% 3×1
 
Thruster
75% 4×3
 
Front Squat
70% 2×3
80% 3×2
 
2 rounds at moderate intensity:
3:00 Ski Erg
:15 Transition
:30 Plank Hold
:15 Transition
3:00 Air Bike
:15 Transition
:30 Rt Side Plank Hold
:15 Transition
3:00 Row
:15 Transition
:30 Lt Side Plank Hold
:15 Transition
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“Do the right thing. It will gratify some people and astonish the rest.” 
~Mark Twain
 

Sleds
7 rounds:
30yd Sled Push 180/135
200m Assault Air Runner
(rest 1:00 between rounds)
_________________________
 
Fit Essentials
For load
12-10-8
Close Grip Bench Press
Pullover
*follow each round with :30 air bike for cals
 
Partner workout
Each partner completes 4 rounds:
Row 250/200m
KB front rack hold while partner rows
_________________________
 
Weightlifting
Jerk Drills
(15 min practice)
 
BTN Jerk + Jerk
75% 5(1+2)
 
2-Position Snatch (knee, floor)
75% 8×1
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“There are no strangers here; Only friends you haven’t yet met. – William Butler Yeats There are no strangers here; Only friends you haven’t yet met.”
~William Butler Yeats

CrossFit
Skill
Pull-up (kipping or butterfly) 

For time:
1k Row
50 Sit-up
100 Double under
25 Hand Release Push-up 
50 Ball Slam 20/14
25 Hand Release Push-up 
100 Double under
50 Sit-up 
1k Row
_______________________
 
Competitor 1
Power Snatch
2 waves:
75% 1×1
80% 1×1
85% 1×1
90% 1×1
95% 1×1
 
Thruster
2 waves:
75% 1×1
80% 1×1
85% 1×1
90% 1×1
95% 1×1
 
For time:
30yd Sled Push 225/180
12 Deadlift 225/155
(rest 1:00)
30yd Sled Push 225/180
9 Deadlift 275/185
(rest :45)
30yd Sled Push 225/180
6 Deadlift 315/205
(rest :30)
30yd Sled Push 225/180
3 Deadlift 365/245
___________________________
 
Competitor 2
Not timed:
1 Mile Assault Air Runner
 
Clean from blocks
70% 1×3
75% 2×2
80% 5×1
 
Deadlift
Build to a heavy set of 5
 
For total reps:
Every 1:00 for 10:00
Odd min: 45′ Axle Bar Walking Lunge (front rack) 110/80
Even min: DBall Over the Shoulder 150/100
(choose reps prior to start)
___________________________
 
Bodyweight
3 rounds for reps + cals:
1:00 Air squats
1:00 Rest
1:00 Hand Release Push-ups
1:00 Rest
1:00 Strict Pull-ups or Ring-Rows
1:00 Rest
1:00 Burpee
1:00 Rest
1:00 Sit-ups
1:00 Rest
___________________________
 
Weightlifting
Clean & Jerk
80% 2×2
85% 1×2
90% 2×1
 
Clean Pulls
3×3 -choose weight-
 
Front Squat
85% 2×3
90% 2×3
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“I have never been hurt by what I have not said.” 
~Calvin Coolidge
CrossFit
For load:
Press 
6-6-6-6
 
AMRAP 15:00
15 Box Jump 24/20
15 Wall Ball 20/14
15 KB Swing 53/35
________________________
 
Competitor 1
6 rounds not timed:
200m Assault Air Runner
(alternate with a partner)
 
5 rounds for total reps:
Ring Muscle-up
(rest 1:00 between rounds)
 
For load:
Every 1:00 for 10:00
Odd min: :08 Eccentric Weighted Chin-up
Even min: :08 Eccentric Weighted Dip
(make consistent increases)
 
For time:
50 Pullover
50 Supinated Pulldown
50 Chest Press
50 Biceps Curl
50 Triceps Extension
(choose a weight that allows for 8-12 reps)
__________________________
 
Competitor 2
Jerk
75% 4×3
 
Power Clean
70% 1×3
75% 2×2
80% 3×1
 
5 rounds for load:
2 Weighted Chin-up
2 Weighted Dip
(rest 1:30 between rounds. make consistent increases)
 
3 rounds:
6-8 Tempo Shoulder Press (5151)
6-8 Tempo Seated Row (5151)
(alternate rounds with a partner)
 
Not timed:
3k Row
*7 calories on the ski erg every 500m
__________________________
 
Aerobic Capacity
4 rounds for reps + cals:
1:00 AirRunner or Bike
:30 Rest
1:00 Forearm Plank
:30 Rest
 
(Rest 1:30)
 
4 rounds for reps + cals:
1:00 Ski or Row
:30 Rest
1:00 Side Plank (30s/arm)
:30 Rest
 
(Rest 1:30)
 
4 rounds for reps/cals
1:00 Farmer’s Hold
:30 Rest
1:00 Lateral Box Step-over
:30 Rest
_________________________
 
Weightlifting
Power Snatch
Build to a heavy set of 2
-then-
3×2 @ 90% of Heavy Double
 
Power Clean + Push Press
Build to a heavy set of 2+1
-then-
3(2+1) @ 90% of Heavy Set
 
RDL
3×10 -choose weight-
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“You can observe a lot by watching.”
~Yogi Berra