CrossFit
5 rounds for total time:
L-Sit hold
(rest 1:00)

For total time:
1000m Row
750m Row
500m Row
250m Row
500m Row
(rest while your partner rows)
________________________________________

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

Clean Pull
100% 2×3
+10kg 2×2

Front Squat
70% x 5
75% x 5
80% x 4
85% x 4
90% x 3
75% x 5
_________________________________________

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

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

Deadlift
85% 2×3
90% 2×3

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“Most look up and admire the stars. A champion climbs a mountain and grabs one.”
~Unknown

CrossFit
7 rounds for load:
3 Power Cleans
5 Front Squats
7 Push Jerks
(rest 1:00)

AMRAP 2:00
Push -ups
_______________________________________

CrossFit Competitor
3 rounds for time:
3 Ring Muscle-ups
7 Handstand Push-ups
21 Double unders (unbroken)

For load:
Wt Chin-up 5-5-3-3-3
(rest 1:30)

For load:
Wt Bar Dips 5-5-3-3-3
(rest 1:30)

3 rounds for time:
3 Ring Muscle-ups
7 Handstand Push-ups
21 Double unders (unbroken)
__________________________________________

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

Clean Pull
100% 3×3
+10kg 1×2
+20kg 1×2

Back Squat
80% 2×3
90% 3×2

SICFIT_crossfit_petey_wheatstraw_photography_camille13

“There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.”
~Greg Glassman

 

CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest 1:00)

AMRAP 13:00
1 Wall Walk
3 Pass Throughs
7 Ball Slams 20/14
_________________________________________

CrossFit Competitor
Clean
77% 1×2
82% 2×1
87% 1×1
92% 2×1

Jerk
82% 2×2
87% 1×1
92% 2×1

Back Squat
70% x 6
75% x 6
80% x 6
85% x 4
90% x 3
75% x 6
_______________________________________________

Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 1×1
90% 1×1
95% 1×1
PR

Snatch Pull
100% 4×4

Deadlift:
85% 3×3
90% 2×3

clean2

 

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
~Greg Glassman

12:00-2:00p Open Gym

CrossFit Competitor
“Grace”
For time:
30 Clean & Jerk 135/95

For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even Min: Deficit Handstand Push-ups 6”/4”
(choose reps prior to start.  umbroken)

For time:
150 Double unders
____________________________________________

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

C&J
80% 2+1 ,1+2
85% 1+1, 2+1, 1+1
90% 1+1

Deadlift:
85% 4×4

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