CrossFit
For load:
Clean 3-2-2-1-1-1
(make consistent weight increases each set)

5 rounds for time:
7 Cleans (full) 135/95
14 Kettlebell Swings 53.35
_____________

Competitor 1&2
Jerk
70% 1×3
75% 1×3
80% 1×2
85% 3×1
based on C&J 1RM

Every 1:00 for 1:00
2 Power Cleans @ 80%
based on Power Clean 1RM

Bench Press
60% 1×8
65% 1×8
70% 1×8
75% 1×8

For load:
1.5 Weighted Bar Dip 3-3-2-2-2
(make consistent weight increases each set)

100 Triceps Press Downs with Red Band
______________

Weightlifting
Power Snatch + Drop Snatch
75% 1+2, 2+1, 1+2, 2+1

Power Clean + Power Jerk
80% 1+2, 2+1, 1+2, 2+1

Snatch Deadlift
80% 4×3

Snatch Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

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CrossFit
For load:
1.5 Press 2-2-2-2
(make consistent weight increases each set)

AMRAP 3:00
30 Push-ups
30 Kettlebell High Pulls 53/35
30 Sit-ups
30 Over the Box Jumps 20″
30 Pull-ups

(rest 3:00)

AMRAP 4:00
30 Push-ups
30 Kettlebell High Pulls 53/35
30 Sit-ups
30 Over the Box Jumps 20″
30 Pull-ups

(rest 3:00)

For time:
30 Push-ups
30 Kettlebell High Pulls 53/35
30 Sit-ups
30 Over the Box Jumps 20″
30 Pull-ups
________________

Competitor 1&2
Snatch
80% 2×2
85% 4×1

Halting Clean Pull (:03 BK)
100% 4×2

Front Squat
65% 1×5
70% 1×5
75% 1×5
80% 1×5

For load:
1.5 Weighted Chin-up 3-3-2-2-2
(make consistent weight increases each set)

For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Ball Slam 20/14
_______________

Weightlifting
Hang Snatch (above knee)
75% 4×2

Floating Snatch Pull
80% 4×3

Tempo Squats
5×3 -choose weight-

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

Strict T2B
4×10

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Competitor 1&2
Active Recovery
___________

Weightlifting
Block Snatch (below knee)
80% 1×1
85% 1×2
90% 1×1
95% 1×1
-PR-

Block Clean (below knee)
80% 1×2
85% 1×1
90% 1×1
95% 1×1
-PR-

Front Squat
2-2-2-2-2

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CrossFit
For load:
Overhead Squat 3-3-2-2-2
(make consistent weight increases each set)

For total time
3 rounds:
7 Deadlifts 275/185
35 Air Squats
7 Handstand Push-ups
~then~
70 Double unders
______________

Competitor 1&2
Every 1:00 for 10:00
2 Power Snatch from blocks @ 80% (BK)
based on power snatch 1RM

Snatch Push Press + Overhead Squat
70% 3+3
75% 2+2
80% 1+1, 1+1, 1+1

Front Squat + Jerk Dip
80% 3+3
90% 2+2
100% 1+1, 1+1, 1+1
based on C&J 1RM

For load:
1.5 Press 3-3-2-2-2

For load:
DB Curls 10-8-6-6
_______________

Weightlifting
Rest

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CrossFit
Rest
______________

Competitor 1&2
Rest
______________

Weightlifting
Push Jerk + Split Jerk
80% 1+1, 1+1, 1+1, 1+1

High Hang Clean
4×2 -choose weight-

Speed Squats
70% 6×2

GHD Situps
4×10 -choose weight-

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CrossFit
For load:
Weighted Pull-up 2-2-2-2
(make consistent weight increases each set)

For time:
50 Pull-ups
50 Steps Walking Lunge (Med Ball Overhead 20/14)
50 Kettlbell Swings 70/44
_______________

Competitor 1&2
Clean from blocks (AK)
70% 1×3
75% 2×2
80% 1×1
85% 3×1

Slow Snatch Pull (:05 to power position)
90% 2×2
100% 2×2

Back Squat
55% 1×8
60% 1×8
65% 1×8
70% 2×8

For load:
Bent Barbell Row 8-8-8-8
(make consistent weight increases each set)

Face Pulls
3×20 -choose weight-
_________________

Weightlifting
Clean
80% 2×2
85% 3×1

Clean Pull
100% 4×2

Back Squat
80% 4×3

Weighted Dips
4×8 -choose weight-

AMRAP (1:30)
Abmat situps

DSC_0302-XL

CrossFit
For load:
Clean 2-2-2-2
(make consistent weight increases each set)

With a partner for time:
100 Burpees to a plate
200 Wall Ball Shots 20/14
300 Double unders
(share work anyhow)
_______________

Competitor 1&2
Push Press + Halting Jerk + Jerk
70% 2+2+2
75% 2+1+2
80% 1+1+1
85% 1+1+1, 1+1+1
based on push press 1RM

Every 1:00 for 10:00
2 Power Cleans from blocks @ 80% (BK)
based on power clean 1RM

Bench Press
55% 1×8
60% 1×8
65% 1×8
70% 2×8

For load:
1.5 Weighted Bar Dips 3-3-3-3
(make consistent weight increases each set)

100 Triceps Press Downs with Red Band
_________________

Weightlifting
Power Snatch + Drop Snatch
80% 2+1, 2+1, 2+1, 2+1

Power Clean + Jerk Dip
80% 2+1, 2+1, 2+1, 2+1

Snatch Deadlift
80% 4×3

Snatch Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

11415541_10205965264144302_2532723870223662771_o

CrossFit
For load:
1.5 Press 3-3-3-3
(make consistent weight increases each set)

For total reps + calories:
1:00 Pull-ups
1:00 Rowing
1:00 Pull-ups
2:00 Rowing
1:00 Pull-ups
3:00 Rowing
1:00 Pull-ups
(on a rolling clock)
______________

Competitor 1&2
Snatch
70% 2×2
75% 1×1
80% 1.2.1.2.1

Clean Pull
100% 4×3

Front Squat
60% 1×5
65% 1×5
70% 1×5
75% 2×5

For load:
Weighted Chin-up 3-3-3-3
(make consistent weight increases each set)

For time:
35 Med Ball Sit-ups 20/14
35 Toes to Bar
______________

Weightlifting
Snatch
80% 2×2
85% 3×1

Snatch Pull
100% 4×2

Pause Squat
70% 4×2

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

Strict T2B
4×10

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Today the Kettlebell Club competes in Flagstaff and the Weightlifting Club competes in Tucson!

Competitor 1&2
Active Recovery
___________

Weightlifting
Hang Snatch (above knee)
85% 3×2

Hang Clean (above knee)
80% 3×2

Back Squat
85% 2×2
90% 2×2

Weighted planks
Accumulate 3:00 -choose weight-

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CrossFit
For load:
Overhead Squat 3-3-3-3
(make consistent weight increases each set)

AMRAP 7:00
7 Deadlifts 225/155
21 Double unders
7 Thrusters 95/65
_____________

Competitor 1&2
Power Snatch
70% 1×3
75% 1×3
80% 3×2
based on power snatch 1RM

Drop Snatch
70% 2×3
75% 3×2
based on snatch 1RM

Front Squat + Jerk Dip
80% 3+3, 3+3
90% 2+2, 2+2, 2+2
based on C&J 1RM

For load:
1.5 Press 3-3-3-3
(make consistent weight increases each set)

For load:
DB Curls 8-8-8-8
(make consistent weight increases each set)
______________

Weightlifting
Rest

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