August 2018

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:30a Weightlifting 101
10:30a CrossFit
_________________
Weightlifting 

Snatch
80% 1×2
85% 2×1
90% 2×1
 
Clean + Jerk
80% 2+2
85% 1+1, 2+1, 1+1
90% 1+1
 
Back Squat
80% 4×2
CrossFit
Power Clean
Build to a heavy set of 2
85% of heavy set: 3×4
 
“The Chief”
5 Rounds for total reps:
3:00 AMRAP
3 Power Clean
6 Push-up
9 Air Squat
(rest 1:00 between AMRAP’s)
______________________________
 
Competitor 1
At a moderate load:
Every 1:00 for 10:00
1 Pause Power Snatch (:02 BK)
(make consistent increases)
 
For load:
Shoulder Press 5-5-5-5-5-5-5
(make consistent increases)
 
Bent/Seated Row
8×8 (constant weight)
(rest :30 between sets)
 
Back Squat
20RM
(last time. go big)
_______________________________
 
Competitor 2
At a moderate load:
Every 1:00 for 10:00
1 Front SquatJerk
(make consistent increases)
 
For load:
Bench Press 5-5-5-5-5-5-5
*follow each set with 2 rope climb
 
Back Squat
20RM
(last time. go big)
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“Someone is sitting in the shade today because someone planted a tree a long time ago.” 
~Warren Buffett

Sleds
3 rounds:
20yd Sled Push Shuttle 225/180
60yd Shuttle Run
20yd Farmers Walk 70/53
(rest while partner works)
40yd Sled Push Shuttle 180/135
60yd Shuttle Run
40yd Farmers Walk
(rest while partner works)
60yd Sled Push Shuttle 135/90
60yd Shuttle Run
60yd Farmers Walk
(200m recovery walk between rounds)
______________________________
 
FitEssentials
Superset
10-10-8-8
Close Grip Bench Press
Single arm Seated Row (:01 hold against torso)
(rest as needed between sets)
 
Skill
16-12-8
DB Snatch (alternating arms)
 
3 rounds for reps + calories:
1:00 DB Snatch – moderate
1:00 Rest
1:00 Row
1:00 Rest
__________________________________
 
Weightlifting
Floating Snatch Pull + Hang Snatch (BK)
75% 5(1+2)
 
Push Press + Jerk
Build to a heavy set of 1+2
-then-
90% of heavy set 2(1+2)
 
Reverse Lunges (barbell/dumbell)
4×6 -choose weight
(6 each leg/12 per set)
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“The Wright brothers flew right through the smoke screen of impossibility.” 
~Charles Kettering

CrossFit
Skill
Rope Climb
 
For Time:
5 Rope Climb
 
“Partner Helen”
3 rounds for time
400m Run
21 KB Swings
12 Pull-ups
(alternate rounds with a partner)
__________________________
 
Competitor 1
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 5×1
 
Deadlift
Build to a heavy set of 2
 
3 rounds:
20yd Sled Push Shuttle 180/135
60yd Shuttle Run
20yd Farmers Walk 53/35
(rest while partner works)
40yd Sled Push Shuttle 135/90
60yd Shuttle Run
40yd Farmers Walk
(rest while partner works)
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
60yd Farmers Walk
(200m recovery walk between rounds)
________________________
 
Competitor 2
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 5×1
 
2 rounds for time:
250m Row
(rest :30)
500m Row
(rest 1:00)
750m Row
(rest 2:00)
 
3 rounds:
20yd Sled Push Shuttle 225/180
60yd Shuttle Run
20yd Farmers Walk 70/53
(rest while partner works)
40yd Sled Push Shuttle 180/135
60yd Shuttle Run
40yd Farmers Walk
(rest while partner works)
60yd Sled Push Shuttle 135/90
60yd Shuttle Run
60yd Farmers Walk
(200m recovery walk between rounds)
__________________________
 
BodyStrong
AMRAP 8:00
4 Strict Pull-ups
8 Lateral Box Step-over
16 Mountain Climbers (8 each leg)
 
(rest 4:00)
 
AMRAP 8:00
4 Strict T2B
8 Burpee
16 Air Squat
_____________________________
 
Weightlifting
Clean + Jerk
85% 4(1+1)
 
Clean Pull
4×3 -choose weight-
 
Front Squat
80% 2×3
85% 3×2
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“The way you see people is the way you treat them, and the way you treat them is what they become.” 
~Johann Wolfgang von Goethe

CrossFit
Bench Press
Build to a heavy set of 2
85% of heavy set: 3×4
 
14:00 AMRAP
7 Burpees
14 Sit-ups
21 Double Unders
__________________________
 
Competitor 1
Split Power Clean + Split Jerk (from blocks)
Build to a heavy set of 1+2
 
For time:
21 Calories on the Assault Bike
7x (1 Toes to Rings + 1 Ring Muscle-up + 1 Ring Dip)
21 Calories on the Assault Bike
5x (1 Toes to Rings + 1 Ring Muscle-up + 1 Ring Dip)
21 Calories on the Assault Bike
3x (1 Toes to Rings + 1 Ring Muscle-up + 1 Ring Dip)
 
For load:
Bench Press 5-5-5-5-5-5-5
*follow each set with 2 rope climb
 
2 rounds:
Each exercise to failure. No rest between sets.
8-12 Dumbbell Pullover
8-12 Standing Press Press
8-12 Seated Row
8-12 Dumbbell Triceps Extension
8-12 Dumbbell Biceps Curl
8-12 Wrist Curl
_____________________________
 
Competitor 2
Split Power Clean + Split Jerk (from blocks)
Build to a heavy set of 1+2
 
AMRAP 14:00
14 Calories on the Assault Air Runner
7 Ring Muscle-up
21 Calories on the Rower
14 Strict Handstand Push-up
 
For load:
Shoulder Press 5-5-5-5-5-5-5
(make consistent increases)
 
Bent/Seated Row
8×8 (constant weight)
(rest :30 between sets)
 
2 rounds:
Each exercise to failure. No rest between sets.
8-12 Pullover
8-12 Shoulder Press
8-12 Supinated Pulldown
8-12 Triceps Extension
8-12 Biceps Curl
20-30 Gripper
________________________________
 
Aerobic Capacity
2 rounds:
5:00 for calories:
Assault Bike or Air Runner
 
(rest 1:00)
 
5:00 to cycle:
:30 Forearm Plank
:30 Right Side Plank
:30 Left Side Plank
 
(rest 1:00)
 
5:00 for calories:
Row
 
(rest 1:00)
___________________________
 
Weightlifting
Power Snatch
80% 2(2+2)
85% 3(2+1)
 
Power Clean + Push Press
80% 2(2+2)
85% 3(2+2)
 
Snatch Push Press
4×4 – choose weight-
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“We make a living by what we get, but we make a life by what we give.” 
~Winston Churchill
CrossFit
Front Squat
Build to a heavy set of 2
85% of heavy set: 3×4
 
For Time:
1000m/750m Row
50 Box Jump Overs 24/20
30 Thrusters 95/65
_________________
 
Competitor 1
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 
Snatch from blocks (BK)
70% 1×3
75% 2×2
80% 3×1
 
Front Squat
70% 2×3
75% 3×2
 
3 rounds for total reps:
AMRAP 3:00
6 Single-Arm Dumbbell Snatch 50/35
3 Over the box jump 24/20
6 Burpee over the dumbbell
(rest 3:00 between AMRAP’s)
_________________
 
Competitor 2
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 
Snatch from blocks (BK)
70% 1×3
75% 2×2
80% 3×1
 
Front Squat
70% 2×3
75% 3×2
 
5 rounds for total reps:
AMRAP 3:00
6 Single-Arm Dumbbell Snatch 70/55
3 Over the box jump 30/24
6 Burpees over the dumbbell
(rest 3:00 between AMRAP’s)
__________________
 
FitEssentials
15:00 to cycle max 4 rounds:
:30 DB Power Clean (increase load as able to complete 10+)
:30 Dip (increase load as able to complete 8+)
(rest as needed between exercises)
 
AMRAP 12:00
20/15 Cal Row
10 Burpee over the Rower
__________________
 
Weightlifting
Snatch
85% 5×1
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
80% 2×3
85% 3×2
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“America’s greatest strength has always been its hopeful vision of human progress.”
~John McCain

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:30a Weightlifting 101
10:30a CrossFit
______________________________
 
Weightlifting
Snatch 
80% 1×2
85% 4×1
 
Clean + Jerk
80% 2+2, 2+1
85% 1+2, 1+1, 2+1, 1+1
 
Back Squat
85% 3×2
Sat, August 25th (2:30p)
JumpNrope Seminar
Taught by Molly Metz
Hosted by East Valley CrossFit
Cost: $65
 
________________________
CrossFit
Power Clean
Build to a heavy set of 3
85% of heavy set: 3×5
 
“Diane”
For time:
21-15-9
Deadlifts 225/155
Handstand Push-up
________________________
 
Competitor 1
Power Snatch
70% 2×3
75% 3×2
 
For load:
Bench Press 5-5-5-5-5-5-5
*follow each set with 2 rope climb
 
Back Squat
20RM
_________________________
 
Competitor 2
AMRAP 7:00
7 Power Snatch 95/65
21 Double under
7 Toes to Bar
Jerk
70% 2×3
75% 3×2
 
For load:
Bench Press 5-5-5-5-5-5-5
*follow each set with 2 rope climb
 
Back Squat
20RM
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“The best portion of a good man’s life is his little, nameless, unremembered acts of kindness and of love.” 
~William Wordsworth

Sleds
2 rounds:
30 Air Squat
60yd Sled Push Shuttle 135/90
30 Russian Kettlebell Swing 70/53
(rest while your partner works)
20 Air Squat
40yd Sled Push Shuttle 180/135
20 Russian Kettlebell Swing
(rest while your partner works)
10 Air Squat
20yd Sled Push Shuttle 225/180
10 Russian Kettlebell Swing
(400m recovery jog)
_____________________________
 
FitEssentials
Turkish Get-up 3-2-1 (each arm)
 
AMRAP 20:00
6 Strict Pull-up
12 DB Renegade Row (alt arms)
15 Sit-up
:30 Front Leaning Rest (Adv: Rings)
_____________________________
 
Weightlifting
Floating Snatch Pull + Hang Snatch (BK)
75% 5(1+2)
 
Push Press + Jerk
Work up to heavy 2+2
-then-
2(1+2) @ same weight
 
Reverse Lunges (barbell/dumbell)
4×8 -choose weight
(8 each leg/16 per set)
33094442_10101218170618549_1192887425131610112_n
“Jump, and you will find out how to unfold your wings as you fall.”
~Ray Bradbury

CrossFit
For Load:
12-9-6-Max Reps
Bent Over Row
 
6 Rounds: (score is slowest round)
200m Run
10 Burpees
10 Pull-ups
(rest 1:30 between rounds)
______________________________
 
Competitor 1
Clean + Front Squat (from blocks)
65% 2(2+2)
70% 2(2+2)
75% 2(2+2)
 
Deadlift
Build to a heavy set of 3
 
2 rounds:
30 Air Squat
60yd Sled Push Shuttle 135/90
30 Russian Kettlebell Swing 70/53
(rest while your partner works)
20 Air Squat
40yd Sled Push Shuttle
20 Russian Kettlebell Swing
(rest while your partner works)
10 Air Squat
20yd Sled Push Shuttle
10 Russian Kettlebell Swing
(200m recovery walk)
_______________________________
 
Competitor 2
For time:
10 Clean 135/95
10 Bar Facing Burpee
10 Clean 185/125
10 Bar Facing Burpee
10 Clean 225/155
10 Bar Facing Burpee
 
7 rounds: (score is slowest time)
500m Row
(rest 1:00 between rounds)
 
3 rounds:
30 Air Squat
60yd Sled Push Shuttle 135/90
30 Russian Kettlebell Swing 70/53
(rest while your partner works)
20 Air Squat
40yd Sled Push Shuttle
20 Russian Kettlebell Swing
(rest while your partner works)
10 Air Squat
20yd Sled Push Shuttle
10 Russian Kettlebell Swing
(200m recovery walk)
____________________________________
 
BodyStrong
For load:
Walking Lunge 20-16-12-8 (alt legs)
 
2 rounds for load:
8-12 Pullover
8-12 Front Military Press
8-12 Seated Row
8-12 Dip
(quick transition between exercises. Alternate rounds with a partner)
 
5:00 for quality:
10 Quadraped K2E (:02 hold each position – 5/side)
20 Plank Shoulder Taps (:02 hold hand to shoulder)
:30 Hollow Body
______________________________________
 
Weightlifting
Clean + Jerk
80% 2+1, 1+2, 1+1
85% 1+1, 1+1
 
Clean Pull
5×4 -choose weight-
 
Front Squat
75% 2×4
80% 3×3
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“Be who you are and be that well.”
~Saint Francis de Sales