CrossFit
Rest
____________________________________________

CrossFit Competitor
Rest
____________________________________________

Weightlifting
Clean + Jerk
80% 1+2, 2+1
85% 1+1
90% 1+1
95% 1+1
PR

Snatch Pull
100% 3×4
~then~
+10 kg 3×3

Back Squat
85% 4×3

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Remembering a wrong is like carrying a burden on the mind.”
~Buddha

CrossFit
For load:

Bench Press 5-4-3-2-1
(rest as needed)

3 rounds for time:
1k Row
(rest while your partner rows)
____________________________________________

CrossFit Competitor
Clean

75% 2×2
80% 2×2
85% 2×2
(rest as needed)

3 rounds for load:
8 Power Clean (T&G)
(rest 1:00)

3 rounds for reps:
1:00 Airdyne for Calories
1:00 rest
1:00 10′ Wall Ball 30/20
1:00 rest
1:00 Russian KBS 70/53
1:00 rest
____________________________________________

Weightlifting
Snatch
75% 2×3
80% 2×2, 2×1

Jerk( (behind the neck)
80%4×4

Clean pull
100%3×3

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“Our Greatest Glory is not in never falling but in rising every time we fall”
~Confucius

CrossFit
For load:
Overhead Squat 5-5-5-5-5
(rest as needed)

For time:
21-15-9
Wall Ball 20/14
Toes to Bar
____________________________________________

CrossFit Competitor
For time:
70 Handstand Push-ups

For time:
2k Row
_____________________________________________

Weightlifting
Clean
75% 2×3
80% 2×2
85% 1×2

Snatch High Pull
90% 3×4, 2×3

Front Squat
80% 2×3
85% 3×2
90% 1×2

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“The question isn’t who is going to let me; it’s who is going to stop me. “
~Ayn Rand

CrossFit
For load:
Press 5-5-5-5-5

5 rounds for time:
5 Deadlifts 275/185
10 Over the bar burpees
___________________________

CrossFit Competitor
Snatch
75% 2×2
80% 2×2
85% 2×1
(rest as needed)

3 rounds for load:
8 Power Snatch (T&G)
(rest 2:00)

For time:
400m Run
rest 1:00
800m Run
rest 2:00
400m Run
___________________________

Weightlifting
Power snatch
80% 2×2
85% 1×2, 1×1
90% 1×1
95% 1×1
PR

Jerk
80% 2×3
85% 2×2
90% 2×1

Back Squat
85% 3×2
90% 2×2

TRUSTRENGTH

“Lean too much upon the approval of people, and it becomes a bed of thorns.”
~Tehyi Hsieh

12:00-2:00p Open Gym

CrossFit Competitor
AMRAP 7:00
Strict Muscle-ups

5 rounds for load:
2 Hang Power Clean + 2 Push Press
(rest as needed)

2012 Regional Team Wod 4
_____________________________________________

Weightlifting
Snatch
75% 1×3
80% 2×2
85% 1×2
87% 3×1

Clean + Jerk
75% 1+3, 2+1
80% 1+2, 2+1
85% 1+1
87% 1+1, 1+1

Front Squat
85% 4×2

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“Life is what we make it, always has been, always will be. “
~Grandma Moses

CrossFit
For load:
Bench Press 5-5-3-3-3
(rest as needed)

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

CrossFit Competitor
For time:
10-9-8-7-6-5-4-3-2-1
Over the Box Jumps 24/20
(alternate rounds with partner)

For load:
Dumbbell Snatch 5-5-3-3-1-1-1 (each arm)
(rest as needed)

For total time
3 rounds:
21 10′ Wall Ball Shots 20/14
15 GHD Sit-ups
9 Pistols (each leg)
~then~
45 Burpees
________________________________________________

Weightlifting
Rest

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“Few people are successful unless a lot of other people want them to be.”
~Charles Brower

CrossFit
Rest
________________________________________

CrossFit Competitor
Rest
________________________________________

Weightlifting
Clean + Jerk
75% 1+3, 2+2
80% 1+2, 2+1
85% 1+1, 1+1

RDL
100% 3×4
+10 kg 2×3

Back Squat
85% 4×2

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“Remember happiness doesn’t depend upon who you are or what you have; it depends solely on what you think.”
~Dale Carnegie

CrossFit
For load:
Front Squat 5-5-3-3-3
(rest as needed)

AMRAP 11:00
9 Wall Ball Shots 20/14
7 Toes to Bar
5 Box Jumps 24/20
______________________________

CrossFit Competitor
Front Squat
70% 2×4
75% 2×3
80% 2×2
(rest as needed)

3 rounds for load:
10 Power Clean (T&G)
(rest 2:00)

For time:
1000m Run
30 HSPU
1000m Row
______________________________

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

Jerk
75% 2×4
80% 3×3
85% 2×2

Deadlift
85% 3×3

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“You may be disappointed if you fail, but you are doomed if you don’t try. “
~Beverly Sills

 

CrossFit
For time:
50-40-30-20-10
Kettlebell Swing 53/35
Push-ups
______________________________

CrossFit Competitor
For time:
50 Bar Muscle-ups

AMRAP 2:00
Weighted Sit-up 25lbs

3 rounds for total Calories:
2:00 Airdyne
2:00 Rest
2:00 Row
2:00 Rest
______________________________

Weightlifting
Clean
75% 2×3
80% 2×2
85% 3×1

Clean Pull
100% 4×4

Front Squat
80% 2×3
85% 3×2

Thomas

“You may be disappointed if you fail, but you are doomed if you don’t try. “
~Beverly Sills