September 2018

CrossFit
For Load:
Every 2:00 for 10:00
4 Power Snatch
 
5 rounds for total reps:
1:00 Burpees Over the Bar
:30 Hang Power Clean 135/95
1:30 Rest
________________________
 
Competitor 1
Pause Clean (:02 BK)
70% 2×3
75% 3×2
 
Deficit Clean Pull
90% 3×3
 
Pause Squat (:02 in bottom)
70% 1×3
75% 2×2
80% 3×1
 
For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swing 70/44
Goblet Squat 70/44
__________________________
 
Competitor 2
Hang Power Snatch (AK)
Build to a heavy set of 3
85% of heavy set: 3×3
 
Deficit Snatch Pull
90% 3×3
 
Pause Squat (:02 in bottom)
70% 1×3
75% 2×2
80% 3×1
 
AMRAP 6:00
8 Box Step Over 24″/20 – 50/35
10 Burpee Box Jump 24/20
12 Single-Arm Dumbbell Snatch 50/35
 
(rest 3:00)
 
AMRAP 6:00
8 Box Step Over 24″/20 – 50/35
10 Burpee Box Jump 24/20
12 Single-Arm Dumbbell Snatch 50/35
____________________________
 
FitEssentials
AMRAP 14:00
20 DB Thruster
10 DB Renegade Row (each arm)
250m Row
16 DB Thruster
8 DB Renegade Row
250m Row
10 DB Thruster
5 DB Renegade Row 
250m Row
 
(rest 6:00)
 
AMARP 14:00
20 Dual KB Sumo Deadlift
10 Burpee
15/10 Calorie Row 
16 Dual KB Sumo Deadlift
8 Burpee
15/10 Calorie Row
10 Dual KB Sumo Deadlift
5 Burpee
15/10 Calorie Row
______________________________
 
Weightlifting
NHNF Snatch + Drop Snatch + Snatch
65% 2(2+1+1)
70% 2(2+1+1)
 
Snatch
75% 3×3
 
Snatch Deadlift
90% 4×5
 
Back Squat
65% 2×7
70% 2×6
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“How far that little candle throws its beams! So shines a good deed in a naughty world.” 
~William Shakespeare
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:30a CrossFit
__________________________
 
Weightlifting
Snatch
70% 2×3
75% 1×3
80% 3×2
 
Clean + Front Squat + Jerk
70% 2(3+2+2)
75% 2(2+2+2)
80% 2(1+2+2)
 
Back Squat
75% 5×3
CrossFit
For load:
Thruster 5-5-5-5-5
(make consistent increases)
 
For time:
21-15-9
Handstand Push-up
Toes to Bar
_______________________________
 
Competitor 1
Pause Snatch (:02 BK)
70% 2×3
75% 3×2
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
 
For load:
Weighted Dip 5-5-5-5-5-5-5
*follow each set with 1 legless rope climb
 
3 rounds:
AMRAP 3:00
400m Assault Air Runner
Max Cals on Rower
(rest 3:00 between rounds)
_________________________________
 
Competitor 2
Pause Snatch (:02 BK)
70% 2×3
75% 3×2
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
 
For load:
Incline Press 5-5-5-5-5-5-5
*follow each set with 1 legless rope climb
 
5 rounds:
AMRAP 3:00
400m Assault Air Runner
Max Cals on Assault Bike
(rest 3:00 between rounds)
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“There is no respect for others without humility in one’s self.”
~Henri Frederic Amiel

Upper Body H.I.T.
3 rounds:
No rest between exercises.
8-12 Hammer Strength Front Military Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 MAG Bar Front Pulldown
8-12 Hammer Strength DY Row
8-12 Hammer Strength Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Hammer Strength Shoulder Press
8-12 Hammer Strength Standing Shrug
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Hammer Strength High Row
8-12 Hammer Strength Pullover
8-12 Seated Dip
(alternate rounds with a partner)
_______________________________
 
Sleds
9 rounds:
3 Deadlift 365/245
20yd Sled Push Shuttle 270/225
60yd Shuttle Run
(alternate rounds with a partner)
_______________________________
 
FitEssentials
20:00 to complete: (don’t exceed 4 rounds)
10 Dumbbell Box Step-up (each leg)
10-15 Russian Kettlebell Swing
1:00 Plank Shoulder Tap
:30 Ski Erg for Cals
 
4 rounds:
12 KB Sumo Deadlift High-pull
10 Goblet Squat
8 DB Renegade Rows (each arm)
(alternate rounds with a partner)
________________________________
 
Weightlifting
Snatch Pull + Muscle Snatch
80% 4(3+2)
(based on Muscle Snatch)
 
Push Press + Push Jerk
75% 4(3+1)
 
Leg Press
10-10-8-8
(at same weights as last week)
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“Every man is born as many men and dies as a single one.” 
~Martin Heidegger

CrossFit
For load:
Every 2:00 for 10:00
5 weighted Pull-up
(make consistent increases. unbroken)
 
AMRAP 18:00
24 Lateral Ball Slam 20/14
18 Burpees to a plate
12 Calorie Row
(alternate with a partner after each exercise)
__________________
 
Competitor 1
Floating Clean
70% 2×3
75% 3×2
 
For total reps:
Every 1:00 for 10:00
Odd min: Toes to Bar
Even min: GHD Sit-up
*start each minute with 20 double unders
(choose reps prior to start. unbroken)
 
9 rounds:
3 Deadlift 315/205
20yd Sled Push Shuttle 225/180
60yd Shuttle Run
(alternate rounds with a partner)
__________________
 
Competitor 2
5 rounds for time: (slowest round is scored)
500m Row
(rest 1:00 between rounds)
 
Floating Power Clean
70% 2×3
75% 3×2
 
9 rounds:
3 Deadlift 365/245
20yd Sled Push Shuttle 270/225
60yd Shuttle Run
(alternate rounds with a partner)
 
For time:
200m Farmers Walk 70/53
_________________
 
BodyStrong
AMRAP 1:30
Strict Pull-up
 
AMRAP 1:30
Row for Calories
 
AMRAP 1:30
Burpees over Rower
 
AMRAP 1:30
Calories on Ski Erg
 
AMRAP 1:30
Hand Release Push-up
 
AMRAP 1:30
Calories on Assault Bike
 
For total time:
Max Side Plank Hold on each arm
__________________
 
Weightlifting
Clean + Jerk
70% 2+3, 2+3
75% 2+2, 3+2, 2+2
 
Clean Pull
90% 4×4
 
Front Squat
65% 2×8
70% 2×8
 
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“It’s not what you look at that matters, it’s what you see.”
~Henry David Thoreau
CrossFit
2 rounds for time:
1000m Row
(alternate rounds with a partner)
 
For time:
100′ Walking Lunge
50 Sit-up
25 Deadlift 225/155
50 Sit-up
100′ Walking Lunge
50 Sit-up
25 Deadlift
50 Sit-up
100′ Walking Lunge
______________________________
 
Competitor 1
For load:
Ever 1:00 for 10:00
1 Power Clean & Push Press
(add 10lbs/5lbs each set)
 
For load:
Incline Bench Press 8-8-8-8-8
*follow each set with 3 bar muscle-up
 
AMRAP 20:00
200m Run
Max Ring Muscle-up
(run at each break)
________________________________
 
Competitor 2
For load:
Weighted Dip 8-8-8-8-8
*follow each set with 3 ring muscle-up
 
5 rounds for total reps:
Thruster at .75 Bwt / .66 Bwt
Pull-up
(rest 3:00 between rounds)
_________________________________
 
Aerobic Capacity
AMRAP 30:00
Run or Row 800m
10 MB Get-ups
200m Single-Arm Overhead Carry (100m each arm)
_________________________________
 
Weightlifting
Snatch Deadlift + Hang Power Snatch (BK)
4(2+2) -choose weight-
 
Hang Power Clean (BK) + Pause Jerk*
4(2+2) -choose weight-
(*pause at both dip and catch)
 
RDL 
60% 4×10
(based on 1rm clean)
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“Don’t bro me if you don’t know me.”
~Unknown 
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
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“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
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“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
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“So the better my partner or my opposition, however you like to think about it, the better my game.”
~Jeremy Irons