CrossFit
“CFT”
Back Squat 1-1-1
(rest as needed)

Strict Press 1-1-1
(rest as needed)

Deadlift 1-1-1
(rest as needed)
______________________________________________

CrossFit Competitor
15:00 min to establish:
1RM Push Press

5 rounds for time:
3 Muscle-ups
30 Double unders (unbroken)

3 rounds for total reps:
Neutral Grip Pull-ups (strict)
(rest 1:30)
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Weightlifting
Power Snatch:
70% 2×3
75% 2×3
80% 3×2

Clean Pull: based on 1RM Clean
100% 2×3
+10kg 3×2

Drop Snatch:(choose your weight)
4×5

Stevie

“I attribute my success to this: I never gave or took any excuse.”
~Florence Nightingale

 

CrossFit:
3 rounds for time:
500m Row
21 Kettlebell High pulls 53/35
12 Knees to Elbows
____________________________________________

CrossFit Competitor
15:00 min to establish:
1RM Snatch

15:00 min to establish:
1RM Clean & Jerk

15:00 min to establish:
1RM Front Squat
____________________________________________

Weightlifting
Back Squat:

80% 2×3
85% 2×3
90% 2×2

Deadlift:
80% 2×3
90% 3×2

Press:(snatch grip)
5×4

Milo

“Be a sponge. Spend as much time as possible with people who truly know their craft and be a great listener.  That is how you learn.”
~Jerry Colangelo

10:00-11:00a Kettlebell Class
11:00-2:00p Open Gym

East Valley Open III
Weightlifting Competition

SESSION 1: Women 48, 53, 58
| Weigh-in 8-9 AM | Lift 10 AM |

SESSION 2: Women 63, 69, 75, 75+ Kilos
| Weigh-in 10-11 AM | Lift 12PM |

SESSION 3: Men 56, 62, 69, 77, 85
| Weigh-in 12PM-1PM | Lift 2PM |

SESSION 4:  Men 94, 105, 105+ -Kilos
| Weigh-in 2PM-3PM | Lift 4PM |

CrossFit
5 rounds for time:
7 Thrusters 75/55
7 Pull-ups
7 Burpees
____________________________________________

CrossFit Competitor

For load:
2 Front Squat + 2 Back Squat
(rest 2:00)

7 rounds for time:
3 Squat Cleans 135/95
5 Handstand Push-ups
7 Kettlebell Swings 70/53

For time:
30 GHD Sit-ups
30 Toes to Bar
____________________________________________

Weightlifting
Rest

WLlogo

“Success is like reaching an important birthday and finding you’re exactly the same.”
~Audrey Hepburn

7:00-8:30a Weightlifting
1:00-2:30p Weightlifting

4:00-5:30p Weightlifting
4:00-7:00p Open Gym
5:00-6:30p Weightlifting
6:00-7:00p Kettlebell
7:00p Mobility
_________________________________________

Weightlifting
Snatch Pull: (based on your 1RM Snatch)
80% 5×2

Clean Pull: (based on your 1RM Clean)
80% 5×2

Drop Snatch(choose your weight)
5,4,3,3,2

CrossFit
AMRAP 15:00

3 Burpees
6 Box Jumps 24/20
9 Kettlebell Swings 53/35
__________________________________________

CrossFit Competitor
For load:
Wt Pull-up 2-2-2-2-2
(rest 2:00)

For load:
1.5 Press 2-2-2-2-2
(rest 2:00)

For time:
50 Wt Dips 35/15
(7 box jumps 24/20 at every break)
___________________________________________

Weightlifting
Snatch:
70% 2×2
75% 2×2
80% 1×1
85% 1×1

Clean & Jerk:
70% 2×1
80% 2×1
85% 1×1

Front Squat:
70% 2×3
80% 2×3

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“You can discover more about a person in an hour of play than in a year of conversation.”
~Plato

CrossFit
3 rounds for load:
2 Front Squats + 2 Back Squats
(rest 2:00)

For load:
1.5 Press 2-2-2
(rest 2:00)

For load:
1.5 Deadlift 2-2-2
(rest 2:00)
__________________________________________
CrossFit Competitor
3 rounds for time:
30 Double unders
21 Ball Slams 20/14

3 rounds for time:
30 Double unders
14 GHD Sit-ups

3 rounds for time:
30 Double unders
7 Dball Over the shoulder 150/100
___________________________________________

Weightlifting
Clean & Jerk:

80% 2×1
85% 2×1
90% 1×1

High Pull Snatch:(based on your 1RM Snatch )
70% 4×4

Push Press:
70% 2×3
80% 2×2
85% 2×2

IMG_3810

“Reputation is a bubble which bursts when a man tries to blow it up for himself.”
~Emma Carleton

CrossFit
For time:
50 Double unders
500m Row
25 Ball Slams 20/14
50 Sit-ups
75 Kettlebell Swings 53/35
50 Sit-ups
25 Ball Slams
500m Row
50 Double unders
__________________________________________

CrossFit Competitor
For load:
Power Clean 2-2-2-2-2
(rest 2:00)

For load:
Back Squat 3-3-3-3-3
(rest 2:00)

For time:
50 Handstand Push-ups
(10 KBS at every break 53/35)
___________________________________________

Weightlifting
Snatch:
80% 2×2
85% 1×2
90% 3×1

Deadlift:
80% 4×3

Back Squat:
75% 2×3
80% 2×3
85% 2×2

John123

“Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress.”
Alfred A. Montapert

12:00-2:00p Open Gym