September 2018

CrossFit
For load:
Every 2:00 for 10:00
5 Power Snatch
(make consistent increases)
 
5 rounds for time:
15 Kettlebell Swing 53/35
25 Push-up
35 Double under
_______________________________
 
Competitor 1
Assault Air Runner
350-300-250-200-150-100m
(alternate with a partner)
 
Floating Snatch
70% 2×3
75% 3×2
 
Snatch Pull
90% 2×3
100% 3×2
 
Pause Squat (:02 in bottom)
70% 2×3
75% 3×2
 
For time:
25 Incline Sit-up
25 Toes to Bar
________________________________
 
Competitor 2
At a moderate load:
Hang Snatch High Pull
4×4
 
Floating Snatch
70% 2×3
75% 3×2
 
Snatch Pull
90% 2×3
100% 3×2
 
Pause Squat (:02 in bottom)
70% 2×3
75% 3×2
 
3 rounds:
1000m Row
25 Back Extension
800m Air Runner
25 GHD Sit-up
100 Double under
_________________________________
 
FitEssentials
Take 15:00 to build to a tough:
100m Farmer’s Carry
(max five sets.)
 
4 rounds for cals + reps:
:30 Row
:30 Rest
:30 Ball Slam (20/14)
:30 Rest
:30 Burpee
1:30 Rest
(same or slightly more reps/cals each round)
_________________________________
 
Weightlifting
NHNF Snatch + Snatch
70% 3(2+1)
 
Snatch
75% 2×2
80% 2×1
 
Snatch Deadlift
90% 4×6
 
Back Squat
65% 2×8
70% 2×8
42368351_2165436143490247_3590858255938617344_n
“It requires wisdom to understand wisdom: the music is nothing if the audience is deaf.” 
~Walter Lippmann

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:30a CrossFit
______________________________
 
Weightlifting
Snatch
70% 2×3
75% 2×3
80% 2×2
 
Clean + Front Squat + Jerk
70% 2(2+3+1)
75% 2(2+2+1)
80% 2(1+2+1)
 
Pause Squat (:02 in bottom)
65% 6×2
CrossFit
With a partner for time:
5-4-3-2-1
DBall Over the Shoulder 150/100
(alternate rounds with a partner)
 
“Jackie”
For time:
1000m Row
50 Thruster 45/35
30 Pull-up
___________________________
 
Competitor 1
Clean from blocks (BK)
70% 2×3
80% 3×2
 
For load:
Weighted Dip 8-8-8-8-8
*follow each set with 1 legless rope climb
 
Back Squat
70% 2×2
75% 1×1
80% 7×1
 
9 rounds for time:
9 Calories on the Assault Bike
9 Russian Kettlebell Swing 70/53
9 Wall Ball Shot 20/14
____________________________
 
Competitor 2
Clean from blocks (BK)
70% 2×3
80% 3×2
 
For load:
Incline Press 8-8-8-8-8
*follow each set with 1 legless rope climb
 
Back Squat
70% 2×2
75% 1×1
80% 7×1
 
3 rounds for time:
30 Wall Ball Shot 30/20
15 Power Snatch 135/95
30 GHD Sit-ups
800m Run
20401337_10212585751173075_823250575_n
“Any fool can criticize, condemn and complain – and most fools do.”
~Benjamin Franklin

Upper Body H.I.T. (9am)
Build to a heavy set of 8:
Hammer Strength BTN Press
 
Build to a heavy set of 8:
Hammer Strength DY Row
 
2 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Hammer Strength Front Military Press
8-12 Dumbbell Fly
8-12 Hammer Strength Decline Press
8-12 Cable Triceps Extension
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
8-12 Hammer Strength Low Row
8-12 Hammer Strength Pullover
8-12 Hammer Strength Front Pulldown
8-12 Hammer Strength Standing Shrug
8-12 Hammer Strength Preacher Curl
(alternate rounds with a partner)
__________________________
 
Sleds (6pm)
7 rounds:
5 Deadlift 315/205
30yd Sled Push Shuttle 225/180
150m Assault Air Runner
(alternate rounds with a partner)
___________________________
 
FitEssentials (6pm)
“Superset”
Close Grip Bench Press 8-8-6-6
Single arm Seated Row 8-8-6-6 (:01 hold against torso)
(rest as needed between sets)
 
3 rounds for quality:
16 Russian KBS – moderate
12 DB Renegade Row (6 each arm)
(alternate rounds with a partner)
 
4 rounds for calories:
:30 Row
1:30 Rest
___________________________
 
Weightlifting (5pm)
Snatch Pull + Muscle Snatch
80% 4(2+2)
(based on 1rm Muscle Snatch)
 
Clean Pull + Hang Clean + Jerk
70% 3(1+2+1)
 
Leg Press
12-12-10-10
41919259_10215884248833455_6892495376964648960_n
“So the better my partner or my opposition, however you like to think about it, the better my game.”
~Jeremy Irons

CrossFit
For time:
1 Mile Run
 
2 rounds with a partner for time:
10 Rope Climb
50 Burpees to a 6″ reach
50 Toes to Bar
(rest 2:00 between rounds)
________________________
 
Competitor 1&2
Snatch from blocks (BK)
70% 2×2
75% 1×1
80% 5×1
 
Back Squat
70% 2×3
80% 3×2
 
“Cumulative Sets”
1-2-3-4-5-6-7-8..until failure
For total reps:
Toes to Bar (unbroken)
(rest :10 between sets)
 
7 rounds:
5 Deadlift 315/205
30yd Sled Push Shuttle 225/180
150m Assault Air Runner
(alternate rounds with a partner)
___________________________
 
BodyStrong
AMRAP 9:00
Row 20/15 Cal
Side Plank :30 per side
 
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Front Pull Down
8-12 High Row
8-12 Low Row
(alternate rounds with a partner)
 
3 rounds:
:30 Hand Release Push-up
:30 Sit-up
:30 Burpee
:30 Air Squat
(rest 1:00 between rounds)
____________________________
 
Weightlifting
Snatch
70% 2×2
75% 3×2
 
Clean + Jerk
70% 2(2+2)
75% 3(2+2)
 
Front Squat
65% 4×10
41654838_10215501048572048_8102893942107799552_n
“Great works are performed not by strength but by perseverance.”
~Samuel Johnson
CrossFit
5 rounds for total reps:
Strict Pull-up
(rest 2:00 between sets)
 
6 rounds for time:
8 Handstand Push-up
10 Box Jump Overs 24/20
12 Deadlift 155/105
____________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean + 1 Push Press
(add 10lbs/5lbs each minute)
 
For total reps:
1:30 Ring Muscle-up
1:30 Rest
1:00 Ring Muscle-up
1:00 Rest
:30 Ring Muscle-up
 
“JT”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
 
“Cumulative Sets”
For total reps:
1-2-3-4-5-6-7-8..until failure
Bent/Seated Row
(rest :10 between sets)
_____________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean + 1 Push Press
(add 10lbs/5lbs each minute)
 
For reps:
:30 Ring Muscle-up
1:30 Rest
:30 Handstand Push-up
1:30 Rest
:30 Ring Dip
 
3 rounds:
3:00 to complete.
250m Row + Ring Muscle-up (match test set)
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row + Handstand Push-up (match test set)
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row + Ring Dip (match test set)
(rest with remaining time)
 
“Cumulative Sets”
For total reps:
1-2-3-4-5-6-7-8..until failure
Bent/Seated Row
(rest :10 between sets)
_________________________________
 
Aerobic Capacity
5 rounds for cals:
Row
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
(rest 1:00)
 
5 rounds for cals:
AirRunner
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
(rest 1:00)
 
5 rounds for cals:
Bike/Ski
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
_________________________________
 
Weightlifting
Snatch Deadlift + 2-Position Power Snatch
(2 positions from hip/knee)
4(1+1) -choose weight-
 
Pause Power Clean + Pause Jerk*
(*pause at both dip and catch)
4(1+2) -choose weight-
 
RDL
4×10 -choose weight-
41788378_10212450235523067_4544886628295901184_n 2
“To begin, begin.” 
~William Wordsworth

CrossFit
Skill
Every 2:00 for 10:00
3 Position Power Snatch
 
AMRAP 8:00
12 Overhead Squat 95/65
36 Double under
__________________________
 
Competitor 1
For time:
9-15-21-15-9
Calories on Air Bike
Calorie Row
 
Back Squat
70% 2×2
75% 1×1
80% 5×1
 
Clean from blocks (BK)
70% 2.1.2
75% 1.2.1
80% 2.1.2
 
Clean Pull
90% 3×3
 
15-12-9-6
Incline Sit-up
Back Extension
____________________________
 
Competitor 2
21-15-9
Incline Sit-up
Back Extension
 
Back Squat
70% 2×2
75% 1×1
80% 5×1
 
Clean from blocks (BK)
70% 2.1.2
75% 1.2.1
80% 2.1.2
 
Clean Pull
90% 3×3
 
For total calories:
5:00 Air Runner
3:00 Air Bike
1:00 Row
3:00 Air Runner
1:00 Air Bike
5:00 Row
1:00 Air Runner
5:00 Air Bike
3:00 Row
____________________________
 
FitEssentials
4 rounds:
Sumo Deadlift x 4-6 (:03 eccentric)
Single arm DB Press x 8-12 (each arm)
(rest as needed)
 
4 rounds for reps + cals:
1:00 Row
:30 Rest
1:00 Box Step-up
:30 Rest
______________________________
 
Weightlifting
Snatch Drills
(20 minutes)
 
Muscle Snatch + NF Snatch
4(1+2) -choose weight-
 
Back Squat
65% 3×10
41873141_10215884388716952_6938167612513714176_n
“If you are lucky enough to find a way of life you love, you have to find the courage to live it.” 
~John Irving

7:00a Competitor 2
7:30a Kettlebell
8:00a Competitor 1
10:30a CrossFit
_______________________
 
Weightlifting
(athletes not competing in the AO3)
Snatch
Build to a 1RM
 
Clean & Jerk
Build to a 1RM
____________________________
 
Iron Athlete Weightlifters competing in the AO Series 3 in Las Vegas!
 
Thursday
Faith Alvis
49kg Class
Stars Platform 3:30PM MT
 
Veronica Ericcson
64kg Class
Red Platform 10:30AM MT
 
Josh Claravall
73kg Class
Blue Platform 3:30PM MT
 
Ryland Hancock
73kg Class
Blue Platform 3:30PM MT
 
Nathan Weamer
73kg Class
Blue Platform 8:30PM MT
________________________________
 
Friday
Jenna Perry
71kg Class
Blue Platform 3:15PM MT
 
Tucker Russell
73kg Class
Blue Platform 10:25AM MT
 
Timothy Moore
81kg Class
Stars Platform 8:05PM MT
________________________________
 
Saturday
Hannah Alvis
71kg Class
White Platform 3:15PM MT
 
Bret Pfeiffer
81kg Class
Stars Platform 8:05PM MT
 
Teddy Perez
89kg Class
Blue Platform 8:05PM MT
_________________________________
 
Sunday
Meriah McLeish
71kg Class
White Platform 8:00AM MT
 
Samantha Maxwell
87+kg Class
Stripes Platform 3:15PM MT
CrossFit
“Barbara”
5 rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
(3:00 rest)
________________
 
Competitor 1
Snatch from blocks (BK)
70% 2.1.2
75% 1.2.1
80% 2.1.2
 
Shoulder Press
Build to a 1RM
 
Back Squat
70% 2×3
80% 3×2
 
For time:
600m Row
500m Run
30 Wall Ball Shot 20/14
30 Double under
400m Row
300m Run
30 Wall Ball Shot
30 Double under
200m Row
100m Run
30 Wall Ball Shot
30 Double under
_________________
 
Competitor 2
Snatch from blocks (BK)
70% 2.1.2
75% 1.2.1
80% 2.1.2
 
Bench Press
Build to a 1RM
 
Back Squat
70% 2×3
80% 3×2
 
For time:
45 Wall Ball Shot 20/14
45 Double under
15 Power Clean 135/95
45 Wall Ball Shot
45 Double under
12 Power Clean 185/135
45 Wall Ball Shot
45 Double under
9 Power Clean 225/155
41650147_10107361074045634_5409168029755899904_n
“It brings up happy old days when I was only a farmer and not an agriculturist.”
~O. Henry

Upper Body H.I.T. (9a)
3 rounds:
No rest between exercises.
8-12 Hammer Strength Front Military Press
8-12 Dumbbell Lateral Raise
8-12 Hammer Strength BTN Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Hammer Strength Pullover
8-12 Hammer Strength High Row
8-12 Hammer Strength DY Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Cybex Seated Dip
8-12 Dumbbell Fly
8-12 Hammer Strength Decline Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Hammer Strength Low Row
8-12 Cable Long Row
8-12 Hammer Strength Standing Shrug
(alternate rounds with a partner)
____________________________

Sleds (6p)
5 rounds:
7 Deadlift 275/185
40yd Sled Push Shuttle 180/135
300m Row
(alternate rounds with a partner)
 
3 rounds for total distance:
Farmers Walk 70/53
(200m recovery jog between rounds)
_______________________________________
 
FitEssentials (6p)
15:00 to complete: (don’t exceed 3 rounds)
10 Axle Bar Front Rack Stationary Lunge Squat (each leg)
8 Kneeling Torso Row (each arm)
:30 Push-up
:30 Ski for Max Cals
 
AMRAP 12:00
12 KB Sumo Deadlift High-Pull (moderate load)
6 Goblet Squat
15m Single-Arm Farmer’s Carry (each arm)
30m Bear Crawl
_______________________________________
 
Weightlifting (5p)
Snatch
70% 3×1
 
Clean & Jerk
70% 3×1
41328269_325485641557454_5400775191213113344_n
“It is hard for the ape to believe he descended from man.” 
~H. L. Mencken