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

“The Chief”
5 rounds for total reps:

(rest 1:00 between rounds)
AMRAP 3:00
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
___________

Competitor 1&2
Every 1:00 for 10:00
1 CleanJerk at 75%

Thruster
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Snatch Pull
100% 2×3
110% 3×2

5 rounds for total reps + calories:
1:00 Assault Bike
1:00 Russian Kettlebell Swing 70/53
1:00 Burpees to a plate
1:00 Rest
____________

Weightlifting
Rest

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CrossFit
Rest
_________

Competitor 1&2
Rest
_________

Weightlifting
Jerk
90% 3×1
80% 2×2

Drop Snatch
4×2 -choose weight-

RDL
4×4 -choose weight-

Barbell Rows
4×8 -choose weight-

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CrossFit
For total reps:
Every 1:00 for 10:00
1 Strict HSPU + HSPU
(choose reps prior to start. unbroken)

For time:
100 Double unders
1000m Row
1000m Run
1000m Row
100 Double unders
____________

Competitor 1
Every 1:00 for 15:00
1 Snatch High Pull + 1 Power Snatch at 75%

Clean from blocks (BK)
70% 2×2
75% 1×1
80% 2×1
85% 3×1

AMRAP 7:00
45 Double unders
15 GHD Sit-ups
3 Rope Climbs

For load:
20 Rep Squat
_____________

Competitor 2
Every 1:00 for 15:00
1 Snatch High Pull + 1 Power Snatch at 75%

Clean from blocks (BK)
70% 2×2
75% 1×1
80% 2×1
85% 3×1

AMARP 3:00
Strict Handstand Push-ups
(alternate with a partner every rep)

3 rounds for time:
30′ Hand walking (unbroken)
3 Rope Climbs
30 Double unders (unbroken)

For load:
20 Rep Squat
______________

Weightlifting
Clean
85% 3×2
80% 1×2

Clean Pull
110% 4×3

Front Squat
Find 3RM
-then-
1×3 at -15%

Face Pulls
4×10 -choose weight-

Abmat Situps
AMRAP 1:30

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CrossFit
5 rounds for load:
Turkish Get Up
(consistent increases. rest as needed)

5 rounds for total reps:
Thruster .66 bwt/.5 bwt
Pull-ups
(rest 3:00)
__________

Competitor 1
Every 1:00 for 15:00
1 Power Clean + 1 Push Press at 75%

Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1

For total reps:
Every 1:00 for 10:00
Odd min: 1 Ring Muscle-up + Ring Dips
Even min: 1 Strict HSPU + HSPU
(choose reps prior to start. unbroken)

3 rounds:
500m Row (at 2k pace)
(rest 1:00)
___________

Competitor 2
Every 1:00 for 15:00
1 Power Clean + 1 Push Press at 75%

Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1

For time:
30 Weighted Sit-ups 25lbs
30 Russian Kettlebell Swings 70/53
30 Toes to Bar
30 Russian Kettlebell Swings
30 GHD Sit-ups

AMRAP 20:00
400m Run
Ring Muscle-ups
___________

Weightlifting
Block Power Snatch
90% 1×1
85% 3×2

Block Power Clean
90% 1×1
85% 3×2

Snatch Push Press
4×4 -choose weight-

Barbell Situps
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

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CrossFit
For load:
Every 1:00 for 10:00
1 Clean (full)
(make consistent increases)

3 rounds for total reps:
1:00 Assault Bike for Calories
1:00 Ring Push-ups
1:00 Toes Through Rings
1:00 Wall Ball Shots 20/14
1:00 Rest
_____________

Competitor 1
Every 1:00 for 10:00
2 Snatch Push Press + 1 Drop Snatch at 70%

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

For total reps:
Every 1:00 for 10:00
1 T2B + 1 CTB + 1 Bar Muscle-up (unbroken)
(start every minute with 20 double unders)

4 rounds for time:
2 Rope Climbs
400m Run
6 Front Squats 185/125
_______________

Competitor 2
Active Recovery (following Best of AZ Comp)
_______________

Weightlifting
Snatch
85% 3×2
80% 1×2

Snatch Pull
110% 4×3

Back Squat
85% 3×4

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

GHD Situps
4×10 -choose weight-

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7:00a – 8:30a Open Gym
___________

Sat-Sun, Aug. 29th -30th (8:30a-6:00p)
The Crossfit Weightlifting Trainer Course

 

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CrossFit
“The Angry Pony”
For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 53/35
40 Pull-ups
30 Handstand Push-ups
____________

Competitor 1
Every 1:00 for 10:00
2 Hang Power Snatch (AK) at 70%

Snatch
70% 1×1
75% 2×1
80% 3×1

For total reps:
Every 1:00 for 10:00
Odd min: 1 Ring Muscle-up + Ring Dips
Even min: 1 Strict HSPU + HSPU
(choose reps prior to start. unbroken)

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings
12 Pull-ups
______________

Competitor 2 (Best of Arizona Individual Comp on Sunday)
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Snatch (AK) at 70%

5 rounds for time:
1 Rope Climb
(alternate with a partner)

For time:
1-2-1-3-1-2-1
Power Clean & Push Press 185/125
Ring Muscle-up

Not timed:
1 Mile Jog

PNF Stretch
________________

Weightlifting
Rest

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CrossFit
Rest
_________

Competitor 1&2
Rest
_________

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

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

Back Squat
Find 3RM
-then-
2×3 at -15%

GHD Situps
4×15 -unweighted-

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CrossFit
5 rounds for time:
1 Rope Climb
(alternate with a partner)

For time:
21-15-9
Thruster 95/65
Deadlift 225/155
_______________

Competitor 1
Every 1:00 for 10:00
2 Hang Power Cleans (AK) at 70%

Clean
70% 1×1
75% 2×1
80% 3×1
85% 1×1

Snatch Pull
100% 4×3

10 rounds for reps + calories:
1:00 Row
:15 Rest
:30 Kettlebell Thruster 53/35 (each hand)
:15 Rest
________________

Competitor 2
Every 1:00 for 10:00
2 Hang Power Cleans (AK) at 70%

Clean from blocks (BK)
70% 1×1
75% 2×1
80% 3×1
85% 1×1

For time:
7 Rope Climbs
7 Snatches 155/110

5 rounds:
500m Row (at 2k pace)
(rest 1:00)
________________

Weightlifting
Block Power Snatch
80% 3×2

Block Power Clean
80% 3×2

Snatch Push Press
4×4 -choose weight-

Barbell Situps
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

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“Iron sharpens iron”

CrossFit
5 rounds for load:
Turkish Get Up
(consistent increases. rest as needed)

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

Competitor 1
Every 1:00 for 10:00
1 Pause Jerk at 70%

Jerk
70% 1×1
75% 2×1
80% 3×1
85% 1×1

For time:
1-2-1-3-1-2-1
Ring Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)

For total reps:
Every 1:00 for 14:00
Odd min: 1 Strict Ring Dip + Ring Dips
Even min: 1 Rope Climb
(start every minute with 20 double unders)

For time:
100 Calories on The Assault Bike
_____________

Competitor 2
Push Press
Find 3RM
2×2 at 90% of 3RM
2×3 at 80% of 3RM

For total time:
30 10′ Wall Ball Shots 20/14
15yrd Hand Walking
~then~
5 rounds:
3 Ring Muscle-ups
5 Handstand Push-ups
7 Kettlebell Swings 53/35
~then~
15yrd Hand Walking
~then~
5 rounds:
3 Ring Muscle-ups
5 Handstand Push-ups
7 Kettlebell Swings 53/35
~then~
15yrd Hand Walking
30 10′ Wall Ball Shots 20/14
_______________

Weightlifting
Clean
85% 2×2
80% 3×2

Clean Pull
105% 4×3

Front Squat
80% 3×4
85% 2×3

Face Pulls
4×10 -choose weight-

Abmat Situps
AMRAP 1:30

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