CrossFit
Rest
__________

CrossFit Competitor
Rest
__________

Weightlifting
Snatch
70% 2×3
75% 3×2

Clean +Jerk
70% 2+2, 2+2
75% 2+2, 2+2, 2+2

Back Squat
70% 4×4

Bench Press
5×5 -choose weight-

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CrossFit
For load:
Back Squat 5-3-3-2-2-2
(add 20lbs/10lbs each set)

For time:
1 Mile Run
100 Russian Kettlebell Swings 70/44
_______________

CrossFit Competitor
Clean from blocks (below knee)
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1

Snatch Pull
100% 2×3
110% 3×2

For time:
12 Back Squats 225/155
400m Run
9 Back Squats
400m Run
6 Back Squats
400m Run
_________________

Weightlifting
Power Snatch
70% 4×3

Power Clean
70% 4×3

Snatch Deadlift (slow)
90% 4×3

Snatch Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

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CrossFit
For load:

Power Clean 3-3-2-2-2

AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Sit-ups
(alternate rounds with a partner)
_____________

CrossFit Competitor
Power Clean + Thruster

70% 2+2
75% 2+2
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1
based on thruster 1rm

Power Clean & Push Press
80% 1×2
90% 2×1
65% 1×5+ (t&g)
based on push press 1rm

For total time:
20 rounds:
1 CTB Pull-up + 1 Toes to Bar

(rest 2:00)

15 rounds:
1 Toes to Bar + 1 Bar Muscle-up

(rest 2:00)

10 rounds:
15′ Hand Walk + 1 Strict HSPU

For time:
500m Row
50 Double unders (unbroken)
400m Row
40 Double unders (unbroken)
300m Row
30 Double unders (unbroken)
______________

Weightlifting
Muscle Clean
4×3 -choose weight-

Clean High Pull
80% 4×3

Front Squat
70% 4×4

Drop Snatch
4×3 -choose weight-

AMRAP (1:30)
Abmat situps

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CrossFit
For load:
Press 5-3-3-2-2-2
(add 10lbs/5lbs)

With a partner for total reps. Partners rolls into their AMRAP as soon as their partner finishes.
AMRAP 5:00
8 Wall Ball Shots 20/14
8 Toes to Bar
8 Box Jumps 24/20

(rest 5:00)

AMRAP 5:00
8 Wall Ball Shots 20/14
8 Toes to Bar
8 Box Jumps 24/20
______________

CrossFit Competitor
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1

With a partner for total reps. Partners rolls into their AMRAP as soon as their partner finishes.
AMRAP 3:00
3 15′ Rope Climbs
3 DBall Over the Shoulder 150/100

(rest 3:00)

AMRAP 3:00
5 Kettlebell Snatch (each arm) 53/35
5 Pistols (each leg)

(rest 3:00)

AMRAP 3:00
7 Wall Ball Shots 20/14
7 Toes to Bar

(rest 3:00)

AMRAP 3:00
9 Over the Box Jumps 24/20
9 Burpees
______________

Weightlifting
Muscle Snatch
4×3 -choose weight-

Snatch Pull
90% 4×4

Pause Squat
65% 5×3

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

Strict T2B
4×10

Erica

CrossFit Competitor
Team Work on Worm

Clean + Jerk
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1

7:00 to establish max load: (in teams of 3)
1 Hang Power Clean + 2 Front Squats
(may not decrease weight on the bar)

For time in team of 3:
9 Ring Muscle-ups
9 Power C&J 155/105
7 Ring Muscle-ups
7 Power C&J 175/115
5 Ring Muscle-ups
5 Power C&J 195/125
(alternate rounds with partners)

3 rounds for time:
15 Toes to Bar
45′ Hand walking
15 Handstand Push-ups
45′ Hand Walking
15 CTB Pull-ups
(alternate rounds with a partner)
______________

Weightlifting
Weightlifting Meet at Evolution Fitness in Tucson

Power Snatch
70% 2×3
75% 3×2

Power Clean
70% 2×3
75% 3×2

Bench Press
5×5 -choose weight-

Weighted Dips
4×8 -choose weight-

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CrossFit
For load:
Deadlift 8-5-5-3-3-3
(add 20lbs/10lbs each set)

3 rounds for time with a partner:
6 Wall Walks
12 DBall Over the Shoulder 150/80
24 Toes to Bar
36 Burpees
48 Ball Slams 20/14
(one person works at a time)
___________

CrossFit Competitor
Hang Power Snatch
65% 1×3
70% 2×2
75% 3×1
based on power snatch 1rm

Power Snatch
80% 2×2
85% 3×1
65% 1×5+ (t&g)
based on power snatch 1rm

Clean Pull from the blocks
100% 1×3
110% 1×3
120% 3×2

6 rounds for Calories + Burpees:
:30 Row for Calories
:30 Rest
:30 Burpees Over the Rower
:30 Rest
______________

Weightlifting
Rest

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CrossFit
Rest
___________

CrossFit Competitor
Rest
___________

Weightlifting
Snatch
80% 1×1
85% 2×1
90% 1×1
95% 1×1
-PR-

Clean & Jerk
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
-PR-

GHD Situps
4×10 -choose weight-

11159453_866054436789515_1160669966014889906_n

CrossFit
For load:
Back Squat 8-5-5-3-3-3
(add 10lbs/5lbs each set)

For time:
64 Russian Kettlebell Swings 70/44
32 Pull-ups
48 Russian Kettlebell Swings
24 Pull-ups
32 Russian Kettlebell Swings
16 Pull-ups
_____________

CrossFit Competitor
Clean from blocks (below knee)
70% 1×3
75% 1×3
80% 2×2
85% 5×1

Snatch Pull from blocks (below knee)
100% 1×3
110% 1×3
120% 3×2

4 rounds for time:
7 Deadlifts 275/185
14 Toes to Bar
28 Double unders (unbroken)
______________

Weightlifting
Athletes testing on Thursday, rest today.

Power Snatch
75% 3×2
80% 2×2

Power Clean
75% 3×2
80% 2×2

Back Squat
80% 4×2

Barbell Situps
4×5 -choose weight-

10644871_10205612454645020_4129978439760492581_n

CrossFit
For load:
Power Clean 4-4-3-3-3
(add 10lbs/5lbs each set)

AMRAP 9:00
7 Box Jumps 24/20
9 Wall Ball Shots 20/14
11 Push-ups (hand release)
_____________

CrossFit Competitor
Hang Power Clean + Thruster
70% 3+3
75% 2+2
80% 2+2
85% 1+1, 1+1, 1+1
based on Thruster 1RM

Power Clean & Push Press
75% 1×3
80% 2×2
85% 3×1
65% 1×5+
based on Push Press 1RM

For load:
Every 1:00 for 12:00
Min 1: 1 Weighted Pull-up at 90%
Min 2: 1 Weighted Dip at 90%
Min 3: 6 Weighted Pull-ups (choose weight)
Min 4: 6 Weighted Dips (choose weight)

5 rounds for time:
12 Calories on Assault Bike
9 CTB Pull-ups
6 Handstand Push-ups
(each exercise unbroken)
_______________

Weightlifting
Snatch High Pull + Snatch
70% 1+2, 1+2, 1+2, 1+2, 1+2

Push Press + Power Jerk + Split Jerk
75% 1+1+1, 1+1+1, 1+1+1, 1+1+1, 1+1+1

Drop Snatch
4×2 -choose weight-

AMRAP (1:30)
Abmat situps

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CrossFit
For load:
Press 8-5-5-3-3-3
(add 10lbs/5lbs each set)

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
________________

CrossFit Competitor
Snatch + Overhead Squat
65% 1+3
70% 1+2
75% 1+1, 1+1

Snatch
80% 5×1

For total rope climbs:
Every 1:00 for 10:00
Odd: 15′ Rope Climb
Even: 2 Front Squats at 80%

AMRAP 3:00
1 Candlestick Roll + 3 Pistols (each leg)
(alternate rounds with a partner)

For time:
30 Wall Ball Shots 20/14
30 Toes to Bar
30 Box Jumps 24/20
30 Kettlebell Snatchs (alt arms) 53/35
30 Double unders (unbroken)
_________________

Weightlifting
Front Squat
85% 2×1
90% 1×1
95% 1×1
-PR-

RDL
4×4 -choose weight-

Snatch Push Press
4×5 -choose weight-

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

GHD Situps
3×15 -unweighted-

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