CrossFit
“Grace”
For time:

30 Clean & Jerk 135/95

For time:
10-9-8-7-6-5-4-3-2-1
Pull-ups
Push-ups
Air Squat
(alternate rounds w/ partner)
________________________________________

CrossFit Competitor
Power Snatch (based on 1RM Snatch)
70% 5×2

Clean Pull
100% 2×3
+10kg 3×2

Back Squat
60% x 8
65% x 6
70% x 6
75% x 6
80% x 4
________________________________________

Weightlifting
Rest

EVCFSIC

“Be brave. Take risks. Nothing can substitute experience.”
~Paulo Coelho

Weightlifting
Clean
75% 2×3
80% 2×2
85% 2×1
90% 2×1

Clean Pull
100% 5×3

Front Squat
80% 2×3
85% 2×2
90% 2×2

CrossFit
5 rounds for total accumulated time:

L-Sit hold
(rest 1:00)

5 rounds for total time:
500m Row
(alternate rounds w/ partner)

AMRAP 2:00
Sit-ups
_________________________________________

CrossFit Competitor

Snatch
80% 1×2
85% 2×1
90% 1×1
92% 2×1

Push Press
3×3 -choose weight-

Front Squat
60% x 5
65% x 5
70% x 5
75% x 5
80% x 4
85% x 4
___________________________________________

Weightlifting
Snatch
75% 2×3
80% 2×2
85% 3×1

Push Press
80% 2×3
85% 1×2
90% 2×1
95% 1×1
PR

Romanian Deadlift
75% 4×4

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“If you really want to do something, you’ll find a way; if you don’t, you’ll find an excuse.”
~Unknown

CrossFit
For load:
Hang Power Clean 3-3-3-3-3
(rest as needed)

For load:
Front Squat 5-5-5-5-5
(rest as needed)

For load:
Bench Press 8-8-8-8-8
(rest as needed)
____________________________________

CrossFit Competitor
3 rounds for total reps:
Ring Muscle-ups
(rest 1:30)

For load:
Wt Chin-up 5-5-5-5-5
(rest 1:30)

For load:
Wt Bar Dips 5-5-5-5-5
(rest 1:30)

3 rounds for total reps:
Ring Muscle-ups
(rest 1:30)
_____________________________________

Weightlifting
Power Clean
75% 2×3
80% 2×2
85% 1×2
90% 2×1
92% 1×1

Snatch Pull
100% 5×3

FrontSquat
85% 3×3
90% 2×2

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“To give anything less than your best, is to sacrifice the gift.”
~Steve Prefontaine

CrossFit
For time:
64 Kettlebell Swings 53/25
32 Pull-ups
48 Kettlebell Swings
24 Pull-ups
32 Kettlebell Swings
16 Pull-ups
16 Kettlebell Swings
8 Pull-ups
______________________________________

CrossFit Competitor
Clean + Jerk
75% 2+1
80% 1+1
85% 1+1, 1+1
90% 1+1, 1+1

Power Clean + Clean
70% 2+1
75% 2+1
80% 1+1, 1+1, 1+1

Back Squat
60% x 10
65% x 8
70% x 6
75% x 6
80% x 6
85% x 4
________________________________________

Weightlifting
Power Snatch
80% 2×3
85% 1×2
90% 2×1
92% 1×1

Jerk
85% 3×2
90% 3×1

Back Squat
80% 2×3
85% 2×2
90% 2×2

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“Memories are perhaps the best gifts of all.”
~Gloria Gaither

12:00-2:00p Open Gym

CrossFit Competitor
For load:
Weighted Ring Dip 5-5-3-3-3
(rest as needed)

3 rounds for total reps:
Bar Muscle-ups
(rest 2:00)

“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
_________________________________________

Weightlifting
Snatch
70% 2×3
75% 2×3
80% 2×2

Jerk
75% 2×2
80% 2×2
85% 2×2

Clean Pull
100% 3×3
+10kg 2×3

CrossFit
For load:
Thruster 4-4-4-4
(rest as needed)

“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
__________________________________

CrossFit Competitor
Power Snatch
70% 2×2
75% 2×2
80% 2×1

Power Clean + Push Press
70% 2+2, 2+2
75% 2+2,
80% 2+2, 2+2

Back Squat:
60% x 6
65% x 6
70% x 6
75% x 6

kbclass4

“Every adversity, every failure, every heartache carries with it the seed on an equal or greater benefit.”
~Napoleon Hill

Weightlifting
Front Squat

75% 2×3
80% 2×2
85% 1×2
90% 1×1
95% 1×1
PR

Push Press
5×3 -choose your weight-

Drop Snatch (based on 1RM Snatch)
75% 5×3

CrossFit
3 rounds for total reps:
Toes to Bar
(rest 1:00)

2 rounds for total time: (running clock)
1000m Row
(rest while your partner works)

3 rounds for total time:
L-Sit hold
(rest 1:00)
_________________________________________

CrossFit Competitor
Snatch
80% 2×2
85% 2×1
90% 3×1

Clean Pull
100% 4×3

Front Squat
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
___________________________________________

Weightlifting
Power Clean
70% 2×3
75% 2×2
80% 2×2

Snatch Pull (based on 1RM Snatch)
100% 5×3

Deadlift:
80% 2×3
90% 2×2
95% 1×1
PR

InfiniteStrength

“The less effort, the faster and more powerful you will be.”
~Bruce Lee