CrossFit
Rest
____________________________________

CrossFit Competitor
Rest
____________________________________

Weightlifting
Snatch Pull+Snatch (below knee)
75%( 1+2) 7

Clean Pull
80% 5×5

Overhead Squat
70% 3X4

IMG_0246

“Give me a lever long enough and a fulcrum on which to place it, and I shall move the world.”
~Archimedes

 

CrossFit
For load:
Dball Over the Shoulder 3-3-3-3-3
(rest as needed)

Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Strict pull-ups
(choose reps prior to start)

For time:
10-9-8-7-6-5-4-3-2-1
Push-ups
Sit-ups
Air Squat

__________________________________________

CrossFit Competitor
Not timed:
3 Legless rope climbs 12′
(rest as needed)

7 rounds for time: 
15 Calorie Row
5 Axle Shoulder to Overhead 130/90
3 Bar Mu

Not timed:
3 Rope climbs 12′
(rest as needed)
___________________________________________

Weightlifting
Power Clean+Push Press
70% 1+2, 2+1
75% 1+1
80% 1+1, 1+1, 1+1
85% 1+1, 1+1

Deadlift
80% 5×5

Bench Press
6×6 -choose your weight-

FlagstaffOpen13

“Really great people always see the best in others. It is the little man who looks for the worst and finds it.”
~Samuel Coleridge Taylor

 

CrossFit
For load:
Overhead Squat 5-4-3-2-1
(rest as needed)

For time:
21-15-9
Thruster 95/65
Kettlebell Swing 53/35

AMRAP 2:00
Sit-ups
__________________________________

CrossFit Competitor
2 Power Clean + 2 Push Press
(based on 1RM C&J)

65% 2+2, 2+2
70% 2+2, 2+2
75% 2+2, 2+2

For load:
Close Grip Bench Press 3-3-3-3-3
(rest as needed)

3 rounds for time:
50 Double Unders
20 Toes to Bar
____________________________________

Weightlifting
Snatch Pull + Power Snatch (from Knee)
(based on 1RM Power Snatch)
70%( 1+2) 4sets
75% (1+2) 3sets

Front Squat
80% 5×4

Upright Row
5×7 -choose your weight

P1011773

“Discipline is the bridge between goals and accomplishment.”
~Jim Rohn

CrossFit
“My Little Pony”

For time:
14 Burpees

30 Handstand Push-ups
14 Burpees
40 Pull-ups
14 Burpees
50 Kettlebell Swings 53/35
14 Burpees
60 Sit-ups
14 Burpees
_________________________________________

CrossFit Competitor
For total time:

250m Row
500m Row
750m Row
500m Row
250m Row
(alternate rounds with partner)
_________________________________________

Weightlifting

Power Clean + Clean (from knee)
70% (1+2 ) x 7
(based on 1RM Power Clean)

Back Squat
80% 5×4

Press
80% 4×5

TiffanyH

“A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves.”
~Lao Tzu

12:00p-2:00p Open Gym

CrossFit Competitor
For time:
1-2-3-4-5
Bar Muscle-ups
(alternate with partner)

“JT”
For time:
21-15-9
Handstand Push-up
Ring Dip Push-up
Push-ups

3 rounds for total reps:
Butterfly Pull-ups
(rest 1:00)
____________________________________

Weightlifting
Snatch
80% 3×2
85% 3×1

Clean + Jerk
80% 1+2 ,2+1
85% 1+1 ,1+2
87% 2+1.

Front Squat
80% 3×3
90% 2×3

CrossFit
“Isabel”
For time:
30 Snatch 135/95

For total time:
250m Row
500m Row
750m Row
(rest while your partner works)
_____________________________________________

CrossFit Competitor
Snatch
75% 2×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR

Clean & Jerk
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR

Back Squat
70% 2×2
80% 1×2
85% 1×1
90% 1×1
95% 1×1
PR

 

CrossFit
Rest
________________________________________

CrossFit Competitor
Rest
________________________________________

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

Power Clean+Push Jerk
70% 2+1, 2+2
80% 1+2, 2+1
85% 1+2
90% 1+1

Deadlift
80% 3×3
90% 3×2
100% 2×1

CrossFit
For time:
50 Cal Row
30 Double unders
50 Wall Ball Shots 20/14
30 Double unders
50 Box Jumps 20”
30 Double unders
50 Ball Slams 20/14
30 Double unders
50 Push ups
30 Double unders
50 Air Squats
_________________________________________

CrossFit Competitor
Snatch
65% 1×1
70% 2×1
75% 1×1
80% 2×1

Clean & Jerk
65% 1×1
70% 2×1
75% 1×1
80% 2×1

Push Press
65% 1×1
70% 2×1
75% 1×1
80% 2×1
______________________________________

Weightlifting
Power Clean 
75% 2X3
80% 3X2
90% 2X2

Snatch Pull
100% 3X3
+10kg 3X2

Back Squat
80% 3X3
90% 3X3

CrossFit
For load:
Cluster 5-4-3-2-1
(rest as needed)

5 rounds for time:
5 Deadlift 275/185
10 Over the Bar Burpees
________________________________________

CrossFit Competitor
For time:
70 Double unders
35 Handstand Push-ups
70 Double unders

For load:
Close Grip Bench Press 5-5-5-5-5
(rest 2:00)

For time:
70 Double unders
35 Handstand Push-ups
70 Double unders
__________________________________________

Weightlifting
Power Snatch
75% 2×3
80% 2X2
85% 2X2

Clean Pull
100% 3X3
+10kg 3X2

Front Squat
80% 2X3
90% 2X3

eastvallycrossfit_sage_samuel_072413.0001

“A window of opportunity won’t open itself. “