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

5 rounds for time:
5 Deadlift 225/155
10 Burpees

______________________________________

CrossFit Competitor
“Jerry”
For time:
1 Mile Run
2K Row
1 Mile Run

For time:
30 Weighted Sit-ups 53/35
30 Toes to Bar
30 Weighted Sit-ups 53/35
_______________________________________

Weightlifting
Clean + Jerk
80% 1+1, 1+1
85% 1+1
87% 1+1, 1+1
90% 1+1

Snatch Pull
90% 2×4
100% 2×3

Drop Snatch
75% 5×3

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“There are no shortcuts to any place worth going.”
~Beverly Sills

CrossFit
“Jerry”
For time:
1 Mile Run
2K Row
1 Mile Run
______________________________________

CrossFit Competitors
For load:
Overhead Squat 3-3-3-3-3
(rest as needed)

“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
_______________________________________

Weightlifting
Snatch
80% 2×2
85% 2×2
87% 2×1
90% 1×1

Clean Pull
90% 2×4
100% 2×3

Front Squat
80% 2×3
85% 2×3

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“Without self-discipline, success is impossible, period.”
~Lou Holtz

12:00-2:00p Open Gym

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Push Press
(Add 10lbs/5lbs each set)

3 rounds not timed:
15 second strict muscle-ups
(hold each of 5 positions for :03)

For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even Min: Ring Dip
(choose reps prior to start.  only score rounds where you hit those reps)
__________________________________________

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

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

Back Squat
80% 2×3
85% 2×2
90% 2×2

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“The ultimate leader is one who is willing to develop people to the point that they eventually surpass him or her in knowledge and ability.”
~Fred A. Manske, Jr

CrossFit
For load:
Power Clean 3-3-2-2-2
(rest as needed)

For load:
Push Press 3-3-2-2-2
(rest as needed)

For load:
Front Squat 3-3-2-2-2
(rest as needed)
_______________________________________

CrossFit Competitor
Snatch
2×2 80%
2×1 85%
3×1 90%

For time:
150 Double unders

For time:
30 Back Squats 225/155
1 Mile Run
___________________________________________

Weightlifting
Rest

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“The measure of who we are is what we do with what we have.”
~Vince Lombardi

CrossFit
Rest
_______________________________________
CrossFit Competitor
Rest
_______________________________________

Weightlifting
Clean & Jerk
80% 2+1, 1+2
85% 1+1
90% 1+1, 1+1

Snatch-Pull
100% 4×4

Push Press
85% 4×3

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“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.”
~Wayne Gretzky

CrossFit
For time:
10 Burpees
20 Dball Over Shoulder 80/60
10 Burpees
30 Box Jumps 24/20
10 Burpees
40 Kettlebell Swings 53/35
10 Burpees
50 Ball Slams
10 Burpees
____________________________________________

CrossFit Competitor
Front Squat
2×3 80%
2×2 85%
3×1 90%

AMRAP 10:00
3 Axle Shoulder to Overhead 160/110
6 Toes to bar
9 Box Jumps 24/20
____________________________________________

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

Power Clean
80% 2×3
85% 3×2

Front Squat
80% 2×3
85% 2×2
90% 2×2

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“Don’t play for safety – it’s the most dangerous thing in the world.”
~Hugh Walpole

 

CrossFit
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
______________________________________

CrossFit Competitor
5 rounds for time:
500m Row
400m Run
50 Double unders
(rest 2:00)
_______________________________________

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

Power Snatch
80% 2×2
85% 3×2

Clean Pull
90% 2×3
100% 3×2

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“If it doesn’t challenge you, it won’t change you.”
~Fred Devito

CrossFit
3 rounds for time:
500m Row
400m Run
50 Double unders
(rest 2:00)
__________________________________________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Clean
(add weight every set 10/5lbs)

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
____________________________________________

Weightlifting
Snatch
80% 2×2
85% 2×2
87% 1×1
90% 2×1

Snatch Pull
100% 4×4

Back Squat
80% 2×3
85% 2×2
90% 1×2

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“Run when you can, walk if you have to, crawl if you must; just never give up.”
~Dean Karnazes

12:00-2:00p Open Gym