7:00a-9:00a  Competitor Training
8:00a-9:00a Kettlebell Class with Charlie Molina at Kiwanis Park

Iron Athlete Open Weightlifting Meet
9:00a-10:00a Women’s Weigh-In
11:00a  Women Lift
12:00p-1:00p Men’s Weigh-In
2:00p  Men Lift

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CrossFit
5 rounds for load:
2 Snatch Push Press + 2 Overhead Squats
(start a round every 2:00)

With a partner for total reps + calories:
2:00 – Partner 1: Row / Partner 2: Push-ups
1:00 – Rest
2:00 – Partner 1: Push-ups / Partner 2: Row
1:00 – Rest
2:00 – Partrner 1: Assault Bike / Partner 2: Double unders
1:00 – Rest
2:00 – Partner 1: Double unders / Partner 2: Assault Bike
1:00 – Rest
2:00 – Partner 1: 20yrd Shuttle / Partner 2: Toes to Bar
1:00 – Rest
2:00 – Partner 1: Toes to Bar / Partner 2: 20yrd Shuttle
_________________

Competitor 1&2
(Allow no more than 3:00 transitions between EMOMs)
For load:
Every 1:00 for 10:00
1 Jerk in Split + 1 Split Jerk
(add 10lbs/5lbs each set)

For load:
Every 1:00 for 10:00
1 Power Clean + 1 Push Press
(add 10lbs/5lbs each set)

For load:
Every 1:00 for 10:00
1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)

For load:
Every 1:00 for 10:00
1 Back Squat + 1 Jerk from Back
(add 20lbs/10lbs each set)

For load:
Every 1:00 for 10:00
1 Deadlift
(add 20lbs/10lbs each set)
___________________

Weightlifting
*5:30p To make up for Closed Gym on Saturday
Block Snatch
85% 2×2
90% 3×1

Block Clean
85% 2×2
90% 3×1

Back Squat
Find 3RM
-then-
2×3 @ -10%

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CrossFit
Rest
__________

Competitor 1&2
Rest
__________

Weightlifting
Muscle Snatch + Drop Snatch
4x (1+2) -choose weight-

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

Pause Squat
70% 4×3

Barbell Rows
4×8 -choose weight-

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CrossFit
5 rounds for load:
1 Slow Clean Pull (:05) + 1 Clean + 1 Front Squat
(start a round every 2:00)

2 rounds for time:
400m Run
50 Air Squats
400m Run
50 Sit-ups
400m Run
50 Steps Walking Lunge
____________

Competitor 1
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Power Snatch (AK)
(add 10lbs/5lbs each set)

Clean Pull
90% 2×3
100% 3×2

For total reps:
Every 1:00 for 10:00
Ring Muscle-ups
(choose reps prior to start. unbroken)

For time:
21 Ring Dips
9 Power Snatches 115/75
15 Ring Dips
6 Power Snatches
9 Ring Dips
3 Power Snatches
________________

Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Power Snatch (AK)
(add 10lbs/5lbs each set)

Clean Pull
90% 1×3
100% 1×3
110% 2×2

AMRAP 7:00
7 Power Snatches 115/75
7 Ring Dips
7 Burpees

For time:
27 Calories on the bike
9 Ring Muscle-ups
21 Calories on the bike
7 Ring Muscle-ups
15 Calories on the bike
5 Ring Muscle-ups
_________________

Weightlifting
Pause Clean
80% 2.1.2
85% 1.1.

Clean Pull
110% 4×3

Front Squat
80% 3×5
85% 2×4

Abmat Situps
AMRAP 1:30

Face Pulls
4×10 -choose weight-

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CrossFit
5 rounds for load:
4 Bench Press + 4 Plyo Push-ups
(start a round every 2:00)

For time:
Rope Climb 1-1-1-1-1
(alternate reps with a partner)

20 rounds for time:
1 DBall Over the Shoulder 150/80
2 Handstand Push-ups
3 Wall Ball Shots 20/14
_______________

Competitor 1
Every 1:00 for 10:00
1 CleanJerk at 70%
(based on C&J 1RM)

Pause Clean (:02 BK) + Pause Jerk (:02)
70% 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1

4 rounds for load:
3 Front Squats + 5 Russian Curls
(start a round every 2:00)

AMRAP 15:00
21 Calorie Row
15 Wall Ball Shots 20/14
9 HSPU
________________

Competitor 2
Every 1:00 for 10:00
1 CleanJerk at 70%
(based on C&J 1RM)

Pause Clean (:02 BK) + Pause Jerk (:02)
70% 2+2
75% 1+2
80% 1+1, 1+1, 1+1
85% 1+1

4 rounds for load:
3 Front Squats + 5 Russian Curls
(start a round every 2:00)

AMRAP 15:00
21 Calorie Row
15 Wall Ball Shots 20/14
9 Deficit HSPU 6″/4″
_________________

Weightlifting
Slow Block Pull + Power Snatch
85% 3x (1+2)

Slow Block Pull + Power Clean
85% 3x (1+2)

Snatch Push Press
5×4 -choose weight-

Barbell Situps
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

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CrossFit
5 rounds for load:
3 Front Squats + 3 Back Squats
(start a rounds every 2:00)

For time:
40 Kettlebell Swings 53/35
20 Pull-ups
32 Kettlebell Swings
16 Pull-ups
24 Kettlebell Swings
12 Pull-ups
16 Kettlebell Swings
8 Pull-ups
8 Kettlebell Swings
4 Pull-ups
_______________

Competitor 1
Every 1:00 for 10:00
1 Close Grip Snatch
(add 10lbs/lbs each set)

Snatch High Pull + Snatch (floating)
65% 2+1
70% 2+1
75% 1+1
80% 1+1, 1+1, 1+1

For total reps:
Every 1:00 for 10:00
Odd min: CTB Pull-ups
Even min: Toes to Bar
(choose reps prior to start. unbroken)

5 rounds for time
1 Rope Climb
3 Bar Muscle-ups
5 Clean & Jerks 135/95
30 Double unders
_________________

Competitor 2
Every 1:00 for 10:00
1 Close Grip Snatch
(add 10lbs/lbs each set)

Snatch High Pull + Snatch (floating)
65% 2+1
70% 2+1
75% 1+1
80% 1+1, 1+1
85% 1+1

For total reps:
Every 1:30 for 9:00
5 Toes to Bar + 7 CTB Pull-ups + Bar Muscle-ups
(start every 1:30 with 20 Double Unders)

For time:
10 Rope Climbs
1 Mile Run
30 C&J 135/95
___________________

Weightlifting
Pause Snatch
80% 2.1.2
85% 1.1.

Floating Snatch Pull
95% 4×3

Back Squat
80% 3×5
85% 2×4

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

GHD Situps
4×10 -choose weight-

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Competitor Training
Field Day at Kiwanis park (enter off Guadalupe west of rural)
7:45a Depart EVCF
8:00a Practice starts at Kiwanis Park
______________

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

Block Clean
80% 3×2
85% 2×2

Back Squat
85% 5×3

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CrossFit
5 rounds for load:
3 Snatch Push Press + 3 Overhead Squats
(start a round every 2:00)

For time with a partner:
100 Ball Slams 20/14 (partner holds plank)
75 Burpees (partner holds wall sit)
50 Push-ups (partner holds bar dip)
25 Thrusters 95/65 (partner hangs from pull-up bar)
(partner must hold position in order for other to work)
________________

Competitor 1
Every 1:00 for 10:00
1 Split Power Clean + 1 Split Jerk at 75%
(based on 1RM C&J)

Front Squat & Jerk
70% 1×3
75% 2×2
80% 3×1
85% 1×1
based on C&J 1RM

Slow Snatch Pull (:05 to power position)
80% 1×3
90% 1×3
100% 2×2

For total time:
5 rounds
2 Wall Walks
3 Bar Muscle-ups
4 Back Squats 225/155
~then~
35 Pull-ups
35 Wall Ball Shots 20/14
__________________

Competitor 2
Every 1:00 for 10:00
1 Split Power Clean + 1 Split Jerk at 75%
(based on 1RM C&J)

Front Squat & Jerk
70% 1×3
75% 2×2
80% 2×2
85% 1×1
based on C&J 1RM

Slow Snatch Pull (:05 to power position)
80% 1×3
90% 1×3
100% 2×2

For total time:
35 Chest to Bar Pull-ups
~then~
11-9-7-5-3
Burpee Bar Muscle-ups
Back Squat 185/125 (from ground)
Wall Walks
~then~
35 Chest to Bar Pull-ups
________________

Weightlifting
Rest

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CrossFit
Rest
___________

Competitor 1&2
Rest
___________

Weightlifting
Muscle Snatch + Drop Snatch
4x (1+2) -choose weight-

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

Pause Squat
70% 4×3

Barbell Rows
4×8 -choose weight-

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CrossFit
5 rounds for load:
3 Power Cleans + 2 Front Squats + 1 Clean
(start a round every 2:00)

AMRAP 15:00
21 Calorie Row
15 Burpees to a 6″ reach
9 Toes to Bar
______________

Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch High Pull + 1 Pause Power Snatch (BK)
(add 10lbs/5lbs each set)

For time:
5-4-3-2-1
Toes Through Rings + Ring Muscle-up + Ring Dip
(alternate rounds with a partner)

AMRAP 8:00
2 Deadlifts 275/185
2 Rope Climbs

3 rounds for time:
30 Calories on The Bike
15 Burpees to a 6″ reach
______________

Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch High Pull + 1 Pause Power Snatch (BK)
(add 10lbs/5lbs each set)

AMRAP 10:00
5 x ( 1 TTR + 1 Ring Muscle-up + 1 Ring Dip)
25 Push-ups
5 x ( 1 TTR + 1 Ring Muscle-up + 1 Ring Dip)
25 Sit-ups
5 x ( 1 TTR + 1 Ring Muscle-up + 1 Ring Dip)
25 Air Squats

4 Rounds for time:
21 Calories on The Bike
15 Burpees
9 Deadlifts 275/185
3 Rope Climbs
_______________

Weightlifting
Pause Clean
75% 2.2.2.
80% 1.2.1.

Clean Pull
105% 4×3

Front Squat
75% 2×5
80% 3×4

Abmat Situps
AMRAP 1:30

Face Pulls
4×10 -choose weight-

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