CrossFit
Rest
____________________________________

CrossFit Competitor
Rest
____________________________________

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

Clean Pull
100% 1×3
10kg 3×3

Stop Squat
75% 2×3
80% 3×2

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“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.”
~Colin Powell

CrossFit
For load:
Weighted Pull-ups 3-3-3-3-3
(rest as needed)

AMRAP 13:00
7 Push Press 95/65
9 Toes to Bar
11 Kettlbell Swings 53/35
___________________________________________

CrossFit Competitor
For time:
2k Row

PNF Stretch
____________________________________________

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

Snatch High Pull
75% 2×3
85% 3×2

Drop Snatch
80% 2×3
85% 3×2

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“My biggest weakness is my sensitivity.  I am too sensitive a person.”
~Mike Tyson

CrossFit
For load:
Back Squat 4×6
(rest as needed)

For time:
40 Cal. Airdyne
60 Cal. Row
800m Run
120 Double Unders
____________________________________________

CrossFit Competitor
Power Clean
2×3 80%
3×2 85%

For time:
70 Double Unders
35 Burpees
7 Ring Muscle-ups
50 10′ Wall Ball Shots 20/14
7 Ring Muscle-ups
35 Box Jumps 24/20
7 Ring muscle-ups
70 Double Unders
______________________________________________

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

Power Clean
80% 2×2
85% 2×2
90% 1.2.1

Push Press
80% 2×3
85% 2×1
90% 1×1
95% 1×1

IMG_1066

“If we get everything that we want, we will soon want nothing that we get.”
~Vernon Luchies

CrossFit
For load:
Bench Press 5-4-3-2-1
(rest as needed)

2 rounds for time:
30 Wall Ball Shots 20/14
30 Pull-ups
30 Box Jumps 24/20
30 Push-ups
30 Kettlebell Swings 53/35
30 Sit-ups
_________________________________________

CrossFit Competitor
Snatch
80% 2×3
85% 3×2

5 rounds for time:
21 Calories on The Airdyne
7 Chest to Bar Pull-ups
(alternate with partner)

For time:
30 Burpees
20 Clean & Jerk (squat) 135/95
30 Burpees 
__________________________________________

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

Clean Pull
100% 2×3
+10kg 3×2

Front Squat
80% 2×3
85% 2×2
90% 1.2.1

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“I began learning long ago that those who are happiest are those who do the most for others.”
~Booker T. Washington

12:00-2:00p Open Gym

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

For total reps:
Every 1:00 for 16:00
Even min: Ring Muscle-ups
Odd min: 10′ Wall Ball Shots 20/14
(choose reps prior to start.  only score unbroken sets)

For time:
21-15-9
Burpees
Box Jump 24/20
______________________________________________

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

Power Clean + Push Press
75% 2+2, 2+2
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1

Front Squat
75% 2×3
80% 3×2

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“Do or do not.  There is no try.”
~Yoda

 

AMRAP 10:00
30 Double unders
15 Power Snatches 75/55

EastVallyCrossfit region

And so it begins…

CrossFit
Rest
____________________________________________

CrossFit Competitor
Rest
____________________________________________

Weightlifting
Muscle Clean
2×3 80%
2×2 85%
2×1 90%

Jerk
70% 2×3
75% 3×2
80% 2×1

Snatch Pull
100% 3×3
+10kg 3×2

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“One man can be a crucial ingredient on a team, but one man cannot make a team.”
~Kareem Abdul-Jabbar

CrossFit
For load:
Weighted Pull-up 5-5-5-5-5
(rest as needed)

3 rounds for time:
30 Push-ups
30 American Kettlebell Swings 53/35

For time:
50 Air Squats
100 Double unders
50 Air Squats
_____________________________________________

CrossFit Competitor
For time:
2-3-2-3-2
Rope Climb
(alternate with partner)

Thruster
70% 2×2
75% 2×2
80% 2×1

3 rounds for Calories:
1:00 Airdyne
1:00 Rest
1:00 Row
1:00 Rest
_______________________________________________

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

Clean Pull
100% 2×3
+10kg 2×3
+15kg 2×2

Front Squat
2×3 80%
2×2 85%
2×1 90%

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“It is by logic that we prove, but by intuition that we discover.”
~Henri Poncare

CrossFit
For load:
Back Squat 3×8
(rest as needed)

3 rounds for Reps + Calories:
1:00 Airdyne
1:00 Rest
1:00 Burpees to plate (45lbs)
1:00 Rest
1:00 Wall Ball 20/14
1:00 Rest
_____________________________________________

CrossFit Competitor
For time:
3-2-3-2-3-2
Ring Muscle-ups
(alternate with partner)

For total reps:
Every 1:00 for 10:00
Even min: CTB Pull-ups
Odd min: Strict HSPU
(start every min with 20 DU)
(choose reps prior to start. only score unbroken rounds)

5 rounds for time:
7 Box Jumps 24/20
7 Burpees to Plate (45lbs)
_______________________________________________

Weightlifting
Power Clean
80% 2×3
85% 3×2

Push Press
80% 3×3
85% 2×2
90% 2×1

Snatch High Pull
70% 2×3
75% 2×3
80% 3×2

Tawfik

“Excellence is the gradual result of always striving to do better.”
  ~Pat Riley