July 2018

CrossFit
5 attempts for total time:
L-Sit Hold
(rest 1:00 between attempts)
 
AMRAP 25:00 (with partner)
1,000m Row
200m Farmer Carry 53/35
100 Sit-ups
(share work anyhow)
_________________________________
 
Competitor 1
3 rounds for time:
400m Assault Air Runner
500m Row
 
For load:
Every 1:00 for 10:00
1 Clean Pull + 1 Hang Clean + 1 Front Squat
(add 10lbs/5lbs each round)
 
Deadlift
Build to a heavy set of 3
__________________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Pull + 1 Hang Clean + 1 Front Squat
(add 10lbs/5lbs each round)
 
Deadlift
Build to a heavy set of 3
 
8 rounds for time:
8 Wall Ball Shot 30/20
8 Single-Arm Dumbbell Snatch (4 each arm) 70/50
8 Calorie Assault Bike
 -
For total calories:
3x :10 Assault Air Bike / :50 Rest
2x :20 Assault Air Bike / :40 Rest
1x :30 Assault Air Bike
_________________________________
 
BodyStrong
4 rounds for reps:
:30 Ring Rows or Strict Pull-ups
:30 Push-up
:30 Air Squat
:30 Burpees
(rest 2:00 between rounds)
 
Tabata Side Plank Rotations
________________________________
 
Weightlifting
Deficit Power Clean + Clean
Build to a heavy set of 1+2
-then-
Deficit Clean
2×2 at same weight as heavy set
 
Deficit Clean Pull
4×4 -choose weight-
 
Front Squat
75% 3×8
80% 2×4
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“It is not in the stars to hold our destiny but in ourselves.”
~William Shakespeare
CrossFit
Bench press
Build to heavy set of 6
85% of heavy set: 2×8
 
For Time:
80 Double under
20 Ring Dip
60 Double under
15 Ring Dip
40 Double under
10 Ring Dip 
20 Double under
5 Ring Dip 
____________________________
 
Competitor 1
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
5 rounds for load:
4-6 Weighted Chin-up
8-12 Machine Pullover
4-6 Weighted Dip
(same weight for all rounds)
 
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Strict Handstand Push-up
*start each round with 20 double unders
(choose reps prior to start. unbroken)
 
For total calories:
3x :10 Assault Air Bike / :50 Rest
2x :20 Assault Air Bike / :40 Rest
1x :30 Assault Air Bike
________________________________
 
Competitor 2
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Strict Handstand Push-up
*start each round with 20 double unders
(choose reps prior to start. unbroken)
 
For load:
Every 1:00 for 10:00
Odd min: :08 Eccentric Weighted Chin-up
Even min: :08 Eccentric Weighted Dip
(make consistent increases)
 
5 rounds for time:
400m Assault Air Runner
500m Row
____________________________________
 
Aerobic Capacity
AMRAP 30:00
Ruw or Row 800m
10 DBall Get-ups
200m Single-Arm Overhead Carry (switch arms every 50m)
____________________________________
 
Weightlifting
Power Snatch + Hang Power Snatch
85% 3(1+1)
 
Power Clean + Pause Jerk
85% 4(1+2)
 
Push Press
5×3 – choose weight-
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“If everyone is moving forward together, then success takes care of itself.”
~Henry Ford

CrossFit
Front Squat:
Build to heavy set of 6
85% of heavy set: 2×8

5 Rounds For Time:
5 Deadlifts 275/185
10 Box Jumps 24/20
___________________________
 
Competitor 1
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×1
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
 
5 rounds:
10 Russian Kettlebell Swings 70/53
10 Toes to Bar
 
Not timed:
Row
500-400-300-200-100m
(alternate with a partner)
___________________________
 
Competitor 2
Not timed:
Row
500-400-300-200-100m
(alternate with a partner)
 
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×1
 
Snatch Pull
100% 3×3
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
 
5 rounds:
10 Russian Kettlebell Swings 70/53
10 Toes to Bar
______________________________
 
FitEssentials
20:00 to complete: (don’t exceed 4 rounds)
8-12 DB Bench Press
6-10 Strict/Assisted Supinated Pull-ups
:15-:30 Dip Support (Rx+ Rings – work turn out)
:30 Ski or Bike for Max Cals
 
AMRAP 8:00
15-12-9
Ball Slam
Goblet Squat
_______________________________
 
Weightlifting
Deficit Power Snatch + Snatch
Build to a heavy set of 1+2
-then-
Deficit Snatch
2×2 at same weight as heavy set
 
Deficit Snatch Pull
4×4 -choose weight-
 
Back Squat
75% 3×8
80% 2×4
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“Bad times have a scientific value. These are occasions a good learner would not miss.” 
~Ralph Waldo Emerson

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

Weightlifting
High Pull + Snatch
Work up to Heavy 1+2
 
Clean + Front Squat + Jerk
Work up to Heavy 2+1+2
 
Back Squat
85% 3×2

 

CrossFit
For load:
Turkish Get-up 2-2-1-1-1 (each side)
(make consistent increases)
 
3 rounds for time:
500m Row
21 Kettlebell Swing 53/35
14 Handstand Push-ups
7 Overhead Squats 115/75
______________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Power Snatch (:03 BK)
(make consistent increases)
 
For load:
Every 1:00 for 10:00
2 Pause Push Press (:02 in dip)
(make consistent increases)
 
Front Squat
70% 2×3
80% 3×2
 
AMRAP 20:00
60yd Walking Lunge
60yd Farmers Walk 70/53
20 Wall Ball Shots 20/14
30 Calorie Row
_______________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Pause Power Snatch (:03 BK)
(make consistent increases)
 
For load:
Every 1:00 for 10:00
2 Pause Push Press (:02 in dip)
(make consistent increases)
 
Front Squat
70% 1×3
75% 2×2
80% 3×1
 
3 rounds:
3:00 Ski Erg
:15 Rest
:30 Plank Hold
:15 Rest
3:00 Assault Bike
:15 Rest
:30 Side Plank Hold (Rt)
:15 Rest
3:00 Row
:15 Rest
:30 Side Plank Hold (Lt)
:15 Rest
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“The shoe that fits one person pinches another; there is no recipe for living that suits all cases.”
~Carl Jung

Sleds
5 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
_______________________________
 
FitEssentials
For load & reps:
Sumo Deadlift 5-5-3-3-3 (:03 eccentric)
*follow each set with :30 of dips (add wt as able to complete 8+)
 
AMRAP 12:00
12 Single-arm DB Thrusters (6/arm)
8 Russian Kettlebell Swings
200m Row
*alternate rounds with partner
___________________________________
 
Weightlifting
Jerk
Build to a heavy set of 2
-then-
2×2 @ 90% of heavy set
 
Snatch Grip Push Press
2×3 -choose weight-
2×2 -choose weight-
 
Drop Snatch
4×2 – choose weight-
 
GHD Sit-up
4×20
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“I try to run on the hottest days, at the hottest time, because that’s the most difficult time. And sometimes I worry about drying out, and dying.”
~Walter Payton
CrossFit
Skill
Hand Walking/Handstand Hold
 
With a partner for time:
10 Rope Climb
60 Burpee
180′ Wheelbarrow
60 Burpee
10 Rope Climb
____________________________
 
Competitor 1
Clean
70% 2×2
75% 1×1
80% 5×1
 
Deadlift
Build to a heavy set of 5
 
5 rounds: (:03 faster each round)
750m Row
*follow each round with 10 incline sit-up
(rest 1:00 between rounds)
___________________________
 
Competitor 2
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
80% 3×1
 
Deadlift
Build to a heavy set of 5
 
AMRAP 30:00
60yd Walking Lunge
120yd Farmers Walk 70/53
30 Wall Ball Shots 20/14
60 Calorie Row
______________________________
 
BodyStrong
5:00 at 80% effort:
Choice of AirRunner/Bike or Row
 
(walk/stretch 5:00)
 
AMRAP 15:00
5 Strict Toes to Bar
10 Burpee
15 Air Squat
 
(walk/stretch 5:00)
 
5:00 at 90% effort:
Choice of AirRunner/Bike or Row
(more cals than first 5:00 )
______________________________
 
Weightlifting
Deficit Power Clean + Clean
Build to a heavy set of 2+1
-then-
2(1+1) same weight as heavy set
 
Deficit Clean Pull
5×4 -choose weight-
 
Front Squat
70% 2×8
75% 3×6
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“Never interrupt someone doing what you said couldn’t be done.” 
~Amelia Earhart
CrossFit
5 attempts for total time:
L-Sit Hold
(rest 1:00 between attempts)
 
10 rounds for total reps:
1:00 15 Sit-ups + AMRAP Double under
1:00 Rest
_________________________
 
Competitor 1
Power Clean
70% 2×3
80% 3×2
 
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
 
AMRAP 12:00
2 Bar Muscle-up
4 Handstand Push-up
6 Ring 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)
_____________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Power Clean + Jerk
(add 10lbs/5lbs each set)
 
5 rounds for load:
4-6 Weighted Chin-up
8-12 Machine Pullover
4-6 Weighted Dip
(same weight for all rounds)
 
10 rounds for time:
4 Bar Muscle-up
5 Handstand Push-up
6 Ring Push-up
 
5 rounds: (:03 faster each round)
750m Row
(rest 1:00 between rounds)
_______________________________
 
Aerobic Capacity
AMRAP 24:00
Row 500m
(rest 2:00 after each 500m)
*slightly faster over each interval
 
Accumulate 2:00
Side Plank (each arm)
_______________________________
 
Weightlifting
Power Snatch + Drop Snatch
4(2+1) -choose weight
 
Power Clean + Pause Jerk
4(2+2) -choose weight-
 
Push Press
2×3 – choose weight-
2×2 – choose weight-
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“Behind every great man is a woman rolling her eyes.”
~Jim Carrey

CrossFit
At moderate load:
Overhead squats – 8-6-4-4
 
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull-ups
______________________
 
Competitor 1
At a moderate load:
5+1, 4+1, 3+1, 2+1, 1+1
Snatch Grip Push Press + Overhead Squat
 
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
 
Back Squat
70% 2×2
75% 1×1
80% 1×1
85% 1×1
90% 1×1
95% 1×1
 
Not timed:
Assault Air Runner
350-300-250-200-150-100-50
(alternate with a partner)
__________________________
 
Competitor 2
Not timed:
Assault Air Runner
350-300-250-200-150-100-50
(alternate with a partner)
 
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
 
Back Squat
70% 2×2
75% 1×1
80% 1×1
85% 1×1
90% 1×1
95% 1×1
 
3 rounds not timed:
15 Back Extension 25lbs
15 Incline Sit-up
_____________________________
 
FitEssentials
15:00 build to a heavy set of 5
Axle Push Press
*Complete 5 Single-arm Rows each arm after each set
 
3 rounds for total reps + cals:
1:00 Box Step-up (alt legs)
:30 Rest
1:00 Forearm Plank (strong hollow body)
:30 Rest
1:00 Row or Bike for cals
:30 Rest
______________________________
 
Weightlifting
Deficit Power Snatch + Snatch
Build to a heavy set of 2+1
-then-
2(1+1) at same weight as heavy set
 
Deficit Snatch Pull
5×4 -choose weight-
 
Back Squat
70% 2×8
75% 3×6
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“Prosperity tries the fortunate, adversity the great.” 
~Rose Kennedy

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

__________________

Weightlifting
Snatch + OHS
Work up to Heavy 2+2

Clean + FS + Jerk
Work up to Heavy 2+2+1
 -
Back Squat
80% 2×2
85% 2×2