November 2018

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:00a CrossFit
11:00a CrossFit
_____________________
 
Weightlifting
Snatch
Build to a heavy set of 1
 
Clean + Jerk
Build to a heavy set of 1+1
 
Front Squat
80% 4×6
CrossFit
2 rounds for time:
800m Run
45 Double Unders
30 T2B
15 Clean and Jerks 135/95
______________________
 
Competitor 1&2
For reps:
:30 Power Snatch at 70%
1:30 Rest
:30 Power Clean & Jerk at 70%
1:30 Rest
:30 Back Squat at 70%
 
3 rounds:
3:00 to complete.
250m Row
Power Snatch at 70% (match reps from test set)
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row
Power Clean & Jerk at 70%
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row
Back Squat at 70%
(rest with remaining time)
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“I am not afraid of storms for I am learning how to sail my ship.”
~Louisa May Alcott

Upper Body H.I.T. (8a/9a/5p)
3 rounds:
No rest between exercises
8-12 Front Pulldown
6-8 Tempo Pullover (:05/:05)
8-12 Cable Seated Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Chest Press
6-8 Tempo Lateral Raise (:05/:05)
8-12 Seated Dip
(alternate rounds with a partner)
 -
3 rounds:
No rest between exercises.
8-12 High Row
6-8 Tempo Rowing Torso (:05/:05)
8-12 Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Front Military Press
6-8 Tempo Pec Deck (:05/:05)
8-12 Decline Press
(alternate rounds with a partner)
________________________
 
Sleds (6p)
20yd Sled Push Shuttle 225/180
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
 
(200m recovery jog)
 
40yd Sled Push Shuttle 180/135
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
 
(200m recovery jog)
 
40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
 
(200m recovery jog)
 
60yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
(alternate shuttles with a partner)
_______________________
 
FitEssentials (6p)
For load:
6-6-4-4-2-2
Sumo Deadlift
Bar Dip
 
AMRAP 12:00
8 Kettlebell Sumo Deadlift High Pull
12 Single-Arm DumbbellB Thrusters (6 each arm)
200m Row
(alternate rounds with partner)
_________________________
 
Weightlifting (5p)
Snatch Drills
(10 mins)
 
Snatch
70% 5×2
 
Clean + Jerk
70% 4(1+1)
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“The thankful receiver bears a plentiful harvest.”
~William Blake
CrosFit
5 rounds for load:
2 Front Squat + 2 Back Squats
(make consistent increases)
 
AMRAP 15:00 (with a partner)
50 Burpees to a 6″ reach 
50 KB Swings 53/35
50 Goblet Lunges 53/35
(share work anyhow)
________________________________
 
Competitor 1
3 rounds for time:
300m Row
15 Toes to Bar
(rest 1:00 between rounds)
 
Clean
75% 4×3
 
Clean Pull
90% 2×3
100% 3×2
 
Front Squat
70% 2×3
75% 3×2
 
3 rounds for time:
300m Assault Air Runner
15 Wall Ball Shot 20/14
(rest 1:00 between rounds)
________________________________
 
Competitor 2
Assault Air Runner
300-200-100-200-300m
(alternate intervals with a partner)
 
Clean
75% 4×3
 
For load:
Every 1:00 for 10:00
1 Cluster + 1 Front SquatJerk
(add 10lbs/5lbs each set)
 
Front Squat
70% 2×3
75% 3×2
 
AMRAP 10:00
12 Wall Ball Shot 20/14
8 Toes to Bar
12 KettlebellSwing 53/35
_________________________________
 
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
__________________________________
 
Weightlifting
Clean + Jerk
80% 3(1+1)
 
Clean Pull
3×3 -choose weight-
 
Front Squat
80% 3×2
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“Knowledge will give you power, but character respect.” 
~Bruce Lee

CrossFit
Skill
Hand Stand Hold/Hand Walk
 
For Time:
7 Bar MU
21 HSPU
400m Run
5 Bar MU
15 HSPU
400m Run
3 Bar MU
9 HSPU
___________________
 
Competitor 1
For load:
Bench Press 5-3-3-1-1-1
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Miscle-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
 
3 rounds:
No rest between exercises.
8-12 T-Bar Row
10-15 Nautilus Rowing Torso
8-12 MAG Bar Cable Front Pulldown
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Hammer Strength Shoulder Press
10-15 Nautilus Lateral Raise
8-12 Seated Dip
(alternate rounds with a partner)
 
Band Pull Apart
100 with Red Band
 
Band Triceps Pushdown
100 with Red Band
___________________
 
Competitor 2
Not timed:
2k Row
 
AMRAP 7:00
1 Ring Muscle-up + 1 Ring Dip
 
For load:
Single-Arm Hammer Strength Front Pulldown 3×8
(alternate rounds with a partner)
 
For load:
Hammer Strength Chest Press 6×6
(alternate rounds with a partner)
 
For load:
Single-Arm Hammer Strength DY Row 3×8
(alternate rounds with a partner)
 
For load:
Hammer Strength Shoulder Press 6×6
(alternate rounds with a partner)
 
For load:
Single-Arm Hammer Strength Low Row 3×8
(alternate rounds with a partner)
 
Band Pull Apart
100 with Red Band
 
Band Triceps Pushdown
100 with Red Band
____________________
 
Aerobic Capacity
5 rounds:
Row
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
 
(rest 1:00)
 
5 rounds:
AirRunner
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
 
(rest 1:00)
 
5 rounds:
Bike/Ski
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
____________________
 
Weightlifting
Power Snatch
work up to Heavy 1
 
Power Clean + Jerk
work up to Heavy 1+1
 
Push Press
85% 3×2
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“Knowledge is proud that it knows so much; wisdom is humble that it knows no more.”
~William Cowper

CrossFit
For Load:
Bench press 8-5-3-3-3
 
“Fight Gone Bad”
3 rounds for total reps:
1:00 Wall Balls 20/14
1:00 SDLHP 75/55
1:00 Box Jumps 24/20
1:00 Push Press 75/55
1:00 Row for Calories
1:00 Rest
______________________________
-
Competitor 1
Snatch
75% 4×3
 -
Clean Pull
90% 2×3
100% 3×2
 -
Back Squat
70% 2×3
75% 3×2
 
3 rounds for time:
135′ Single-Arm Overhead Walking Lunge 50/35
25 GHD Sit-up
75 Double under
____________________________
 
Competitor 2
Not timed:
1Mile Run
 
Snatch
75% 4×3
 
For load:
Every 1:00 for 10:00
2 Thruster
(add 10lbs/5lbs each set)
 
Back Squat
70% 2×3
75% 3×2
 
3 rounds for time:
135′ Single-Arm Overhead Walking Lunge 50/35
25 GHD Sit-up
75 Double under
_____________________________
 
FitEssentials
For load:
5-5-3-3-3
Back Squat
Strict/Assisted Supianted Pull-ups
 
AMRAP 8:00
8 Two Hand Kettlebell Deadlift
8 Burpee
12/16 Row Cal
______________________________
 
Weightlifting
Snatch
80% 3×1
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
80% 4×2 
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“You cannot push any one up a ladder unless he be willing to climb a little himself.” 
~Andrew Carnegie

 

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:00a CrossFit
11:00a CrossFit
____________________

Weightlifting
Snatch
80% 2×1
85% 1×1
90% 1×1
95% 1×1

Clean + Jerk
80% 1+1
85% 1+1
90% 1+1
95% 1+1

Back Squat
80% 3×5

9:00a-12:00p Open Gym

8:00a-10:00a Open Gym

CrossFit
5 rounds for load:
3 Front Squat + 3 Back Squat
 
5 rounds for time in teams of 3:
200m Run
30 Double Unders
10 Burpees
(relay style)
_____________________
 
Competitor 1
Clean
70% 2×3
75% 3×2
 
Snatch Pull
90% 4×4
 
Front Squat
70% 4×4
 
For time:
9-15-21-15-9
Wall Ball Shot 20/14
Toes to Bar
______________________
 
Competitor 2
2 rounds:
800m Run
(2:00 rest between rounds)
 
Clean
70% 2×3
75% 3×2
 
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(add 10lbs/5lbs each set)
 
Front Squat
70% 4×4
 
For time:
9-15-21-15-9
Wall Ball Shot 20/14
Toes to Bar
_____________________
 
BodyStrong
3 rounds:
Row, Air bike, Air Runner or Ski
2:00 work at 70-85%
1:00 rest/walk
 
2 rounds:
8-12 Pullover
8-12 Front Pull Down or High Row
8-12 Low Row
(alternate rounds with a partner)
 
2 rounds:
8-12 Shoulder Press
8-12 DB Incline Bench
8-12 Front Military Press
(alternate rounds with a partner)
 
2 rounds:
10-15 Seated Dip
20-30 Gripper
1:00 Forearm Plank
(alternate rounds with a partner)
_____________________
 
Weightlifting
Clean + Jerk
80% 1+2, 2+2
85% 2+1, 1+1, 1+2
 
Clean Pull
3×3 -choose weight-
 
Front Squat
80% 5×2
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“Maybe it’s every kid’s dream to go into a pod and come out looking like Captain America. And you don’t even have to exercise or lift weights! It’s great!”
~Joe Johnston