March 2019

CrossFit
At a moderate load:
OH Squat 10-10-10
 
For time:
30 HSPU
30 Russian Kettlebell Swing 70/53
30 Ring Dip
30 Russian Kettlebell
30 Hand Release Push-up
_______________________
 
Competitor
For total reps:
Every 1:00 for 10:00
Odd min: Dumbbell Snatch 70/50
Even min: Burpee Over Dumbbell
*start every minute with 20 double under
(choose reps prior to start. unbroken)
 
Back Squat
70% 1×3
75% 1×3
80% 1×3
70% 1×10
 
For time:
30 Wall Ball Shot 20/14
12 Squat Snatch 135/95
30 Wall Ball Shot
9 Squat Snatch 155/105
30 Wall Ball Shot
6 Squat Snatch 175/115
_________________________
 -
FitEssetials
For load:
8-8-5-5-5
Back Squat
Seated Row
 
AMRAP 16:00
60m Farmer’s Walk
30/20 Cal Row
60m Sled Push
15 Kettlebell Deadlift
________________________
Weightlifting 

Snatch
80% 3×1
 
Clean & Jerk
80% 2×1
 
Back Squat
80% 3×2
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“Except our own thoughts, there is nothing absolutely in our power.” 
~Rene Descartes
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
____________________
Upper Body
3 rounds:
No rest between exercises.
8-12 Super Incline Press
8-12 Seated Row
8-12 Decline Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 High Row
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Standing French Press
10 Seated Dip
12 Multi-Triceps
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Barbell Curl
10 Supinated Pulldown
12 Multi-Biceps
(alternate rounds with a partner)
_______________________
 
Weightlifting
Snatch
85% 1×1
90% 1×1
95% 1×1
(or work up to openers for the meet)
 
Clean & Jerk
85% 1×1
90% 1×1
95% 1×1
(or work up to openers for the meet)
 
Back Squat
80% 3×2
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CrossFit
Accumulate as quickly as possible:
1:00 Plank
1:00 L-Sit
1:00 Plank
 
For time:
250m Row
21 Thruster 96/65
500m Row
15 Thruster
1000m Row
9 Thruster
____________________
 
Competitor
Front Squat
70% 1×3
75% 1×3
80% 2×2
65% 1×10
 
For total reps:
Every 1:00 for 10:00
Odd min:  Thruster 135/95
Even min: Rope Climb
(choose reps prior to start. unbroken)
 
15-12-9
Incline Sit-up
Toes to Bar
 
For time:
5k Row
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“All things must come to the soul from its roots, from where it is planted.”
~Saint Teresa of Avila

Upper Body (8a/9a/5p)
For load:
Standing Shoulder Press 5-5-5-5-5
(make consistent increases)
 
3 rounds:
No rest between exercises.
12 Standing Shrug
8 Seated Row
(alternate rounds with a partner)
 
For load:
1.5 Weighted Dip 4-4-4-4
(make consistent increases)
 
3 rounds:
No rest between exercises.
12 Rowing Torso
8 BTN Pulldown
(alternate rounds with a partner)
 -
3 rounds:
4 Dumbbell Curl
4 Hammer Curl
4 Alt Arm Dumbbell Curl
(alternate rounds with a partner)
___________________
 
Sleds
5 rounds:
20yd Sled Push Shuttle 180/135
(alternate rounds with a partner)
 
(200m recovery jog)
 
4 rounds:
40yd Sled Push Shuttle 135/90
(alternate rounds with a partner)
 
(200m recovery jog)
 
3 rounds:
60yd Sled Push Shuttle 90/45
(alternate rounds with a partner)
______________________
 
FitEssentials
For load:
Superset
DB Power Clean 5-4-3-2
Dip or Assisted Dip 10-8-6-4

“Partner Workout”
AMRAP 22:00
80 Cal Row
60 Sit-ups
40 Ring Row
20 Burpee
______________________
 
Weightlifting
Snatch + OHS
70% 4(1+1)
 
Clean + Jerk
70% 4(1+1)
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“Can the knowledge deriving from reason even begin to compare with knowledge perceptible by sense?”
~Louis Aragon
CrossFit
Snatch
Build to a heavy set of 1
85% of heavy set: 2×1
 
With a partner for total reps:
5:00 AMRAP – Burpee to a plate
4:00 AMRAP – Kettlebell Swing 53/35
3:00 AMRAP – Toes to Bar
2:00 AMRAP – Double Under
1:00 AMRAP – DBall Over the Shoulder 150/100
(one person works at a time)
_________________________
 
Competitor
Clean + Jerk
70% 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1
 
For reps & load:
Every 1:00 for 10:00
Odd min: 3 Clean
Even min: Ring Muscle-up
(choose load and reps prior to start. unbroken)
 
Deadlift
Build to a heavy set of 10
 
For time:
50 Calorie Row
75 Wall Ball Shot 20/14
50 Calorie Row
_________________________
 
Weightlifting
Clean & Jerk
80% 3×1
 
Clean Pull
3×3 -choose weight-
 
Front Squat
80% 3×2
 
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CrossFit
“Strict Lynne”
5 rounds for total reps:
Bench Press @ BW/.66 BW
Strict Pull-ups
(rest 3:00 between rounds)
___________________
 
Competitor
For time:
100 Double under
50 Dumbbell Snatch 50/35
80 Double under
40 Dumbbell Snatch
60 Double under
30 Dumbbell Snatch
 
3 rounds for time:
1000m Row
(rest 2:00 between rounds)
 
For time:
21-15-9
Toes to Bar
Med Ball Sit-up
____________________
 
Aerobic Capacity
5 Rounds for calories/meters:
2:00 Row
0:30 Rest
2:00 Bike or Ski
0:30 Rest
2:00 Air Runner
0:30 Rest
____________________
 
Weightlifting
Power Snatch
80% 4×1
 
Power Clean + Jerk
80% 4(1+1)
 
Push Press
75% 5×2
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“I’ll walk where my own nature would be leading: It vexes me to choose another guide.”
~Emily Bronte

CrossFit
5 rounds for time: (slowest is score)
Start a round every 5:00
400m Run
15 Box Jump Over 24/20
10 Parallette passthrough
__________________________
 
Competitor
Back Squat
70% 1×3
75% 1×3
80% 2×2
65% 1×10
 
For reps & load:
Every 1:00 for 10:00
Odd min: 3 Snatch
Even min: Strict Handstand Push-up
(choose load and reps prior to start. unbroken)
 
7 rounds for time:
7 Calorie Assault Bike
7 Dumbbell Power Clean 70/53
7 Burpee
(rest 1:00 between rounds)
_____________________________
 
FitEssentials
Partner Workout
AMRAP 30:00
45 Calorie Row
30 DB Deadlift – Moderate
15 Burpee
45 Calorie AirBike
30 Box Step-up
15 Strict or Assisted Pull-up
(share work anyhow)
____________________________
 
Weightlifting
Snatch
85% 4×1
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
80% 4×2
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“Keep your face to the sunshine and you cannot see a shadow.”
~Helen Keller

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
_________________
 
Upper Body
2 rounds:
No rest between exercises.
9 Pullover
12 Supinated Pulldown
15 Pullover
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
9 Pec Deck
12 Chest Press
15 Pec Deck
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
9 Rowing Torso
12 Seated Row
15 Rowing Torso
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
9 Standing French Press
12 Seated Dip
15 Standing French Press
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
10 EZ-Bar Curl
8 EZ-Bar Reverse Curl
AMRAP EZ-Bar Curl
(alternate rounds with a partner)
________________
 
Weightlifting
Snatch
85% 1×1
90% 1×1
95% 2×1
 
Clean + Jerk
85% 1(1+1)
90% 1(1+1)
95% 2(1+1)
 
Back Squat
85% 3×2
19.5
For time: (cap20)
33-27-21-15-9
Thruster 95/65
Chest to Bar Pull-up
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“You prove your worth with your actions, not with your mouth.”
~Jean Paul

Upper Body (8a/9a/5p)
For load:
Standing Shoulder Press 8-8-8-8
(make consistent increases)
 
For load:
Front Pulldown 8-8-8-8
(make consistent increases)
 
For load:
1.5 Weighted Dip 5-5-5-5
(make consistent increases)
 
Rest only long enough to change weight.
Seated Row 6-6-6-6-6-6
(decrease load by 10% each set)
 
2 rounds:
Close Grip Bench Press 4×4
~followed by~
21’s Triceps
__________________________
 
Sleds(6p)
3 person relay:
10x10yd Sled Push 135/90
 
(400m recovery run)
 
3 person relay:
10x10yd Sled Push 180/135
 
(400m recovery run)
 
3 person relay:
10x10yd Sled Push 225/180
 
__________________________
 
FitEssentials
For load:
Cycle through 3 rounds:
5-8 Supinated Barbell Row (:02 against chest)
30m Single arm OH Carry
5-8 DB Side Plank Rotation (ea. arm)
(rest 1:30 b/w rounds)
 
3 rounds for reps + cals:
1:30 DB Man Makers
1:00 Lateral Box Step-over
1:00 Row
1:30 Rest
__________________________
 
Weightlifting
Hang Snatch (BK) + Snatch
70% 4(1+1)
 
Hang Clean (BK) + Clean
70% 4(1+1)
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“A thousand words will not leave so deep an impression as one deed.”
~Henrik Ibsen