CrossFit
For time:
1 Rope Climb
400m Run
30 Push-ups
2 Rope Climb
500m Row
50 Sit-ups
3 Rope Climb
400m Run
30 Push-ups
2 Rope Climb
500m Row
50 Sit-ups
1 Rope Climb
_____________________________________

CrossFit Competitor
Power Snatch
60% 5×5

Snatch Pull
100% 4×4

5 rounds for time:
3 Deadlifts 275/185
9 Kettlebell Swings 70/53
27 Double unders
______________________________________

Weightlifting
Clean
70% 2×2
75% 2×1
80% 1.2.1.2.1

Snatch Pull
100% 2×3
10kg 3×2

Bent Dumbbell Row
5×8 -choose weight-

Barbell Sit-ups
5×5 -choose weight-

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“What lies in our power to do,
lies in our power not to do.

~Aristotle

CrossFit
For load:
Strict Press 6-6-6-6
(rest as needed)

For time:
10-20-30-40-50
Double under
Russian Kettlebell Swing 53/35
Sit-up
____________________________________

CrossFit Competitor (off season)
Power Clean
65% 5×5

Back Squat
60% 5×5

For time:
9-15-21-15-9
10′ Wall Ball Shots 20/14
Box Jumps 24/20
____________________________________

Weightlifting
Power Clean + Push Press
75% 2+2
80% 2+1, 1+2
85% 1+1
90% 1+1, 1+1, 1+1
based on push press 1rm

Power Clean
90% 3×1
92% 2×1
95% 1×1

Jerk
75% 1×2
80% 2×2
85% 3×1

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“Hiding from your weaknesses is a recipe for incapacity and error.”
~Greg Glassman

CrossFit
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats
________________________________________

CrossFit Competitor (off season)
Push Press
65% 5×5

Bench Press
60% 5×5
this is very light.  make the reps clean and fast.

For load:
Weighted Pull-ups 5-5-5-5-5

For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Push-ups
Sit-ups
________________________________________

Weightlifting
Snatch
80% 1×2
85% 2×1
90% 1×1
92% 3×1

RDL
4×4 -choose weight-

Back Squat
75% 1×3
80% 2×2
85% 1×2
90% 3×1

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“Reality is a product of our dreams, decisions & actions.”

 

12:00-2:00 Open Gym

CrossFit Competitor (off season)
Snatch
75% 1×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR

Clean + Jerk
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
PR

For load:
Weighted Dip 5-5-5-5-5
(rest as needed)

For load:
Bent DB Row 10-10-10-10
(rest as needed)
_______________________________________

Weightlifting
Clean + Jerk
75% 1+1, 1+1
80% 1+1
85% 1+1, 1+1
90% 1+1
92% 1+1, 1+1

Snatch Pull
100% 2×3
10kg 3×2

Stop Squat
80% 2×2
85% 1×2
90% 2×1

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“Advancement only comes with habitually doing more than you are asked.”
~Gary Ryan Blair

CrossFit
3 rounds for total reps:
1:00 Rope Climb
1:00 Rest

AMRAP 12:00
6 Bench Press 185/125
9 Deadlifts 225/155
__________________________________

CrossFit Competitor
For total time:
Row 100m
(rest :30)
Row 300m
(rest :30)
Row 100m
(rest :30)
Row 500m
(rest :30)
Row 100m
(rest :30)
Row 700m
(rest :30)
Row 100m
(rest :30)
Row 500m
(rest :30)
Row 100m
(rest :30)
Row 300m
(rest :30)
Row 100m
____________________________________

Weightlifting
Rest

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“Never grow a wishbone where your backbone ought to be.”
~Dorothy Parker

CrossFit
Rest
_________________________________

CrossFit Competitor
Rest
_________________________________

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

Clean Pull
100% 2×3
10kg 3×2

Front Squat
75% 1×3
80% 2×2
85% 1.2.1

IMG_0743

 

 

 

 

 

 

 

“The first time you quit, it’s hard. The second time, it gets easier. The third time, you don’t even have to think about it.”
~Bear Bryant

 

CrossFit
For load:
Thrusters 5-5-5-5-5
(rest as needed)

10 rounds for calories + reps:
1:00 Row for calories
:15 Rest
:30 Sit-ups
:15 Rest
_________________________________________

CrossFit Competitor
Hang Snatch
70% 1×3
75% 1×2
80% 2×1
85% 3×1

Snatch High Pull
4×4 -choose weight-

AMRAP 8:00
2 Ring Muscle-ups
4 Handstand Push-ups
8 Pistols (alt legs)

8 rounds for total distance:
:30 Assault Bike
:30 Rest
__________________________________________

Weightlifting
Clean
75% 1×2
80% 1×2
85% 1.2
90% 3×1

3 Position Snatch Pull
90% 2×3
100% 3×2

Bent Dumbbell Row
4×10 -choose weight-

3 rounds for total reps:
Toes to Bar

Sussy

 

 

 

 

 

 

 

 

 

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
~Greg Glassman

CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest :30)

4 rounds for time:
400m Run
25 Burpees
________________________________________

CrossFit Competitor
Power Clean + Clean + Push Press
70% 2+1+1, 1+2+1, 1+1+2
75% 2+1+1, 1+1+2
80% 1+1+1, 1+1+1, 1+1+1
based on push press 1rm

Jerk
70% 2×3
75% 2×2
80% 3×1

For time:
1-3-1-5-1-3-1
15′ Rope Climb
Front Squat 205/135

5 rounds for total distance:
5/3 Strict Pull-ups + Handstand Walk
(rest :30)
_________________________________________

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

Power Clean
75% 2×3
80% 3×2

Push Press
75% 2×3
80% 3×2

Barbell Sit-ups
3×7 -choose weight-

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“Kindness is never wasted.  If it has no effect on the recipient, at least it benefits the bestower.”
S.H. Simmons

CrossFit
For load:
Strict Press 8-8-8-8
(rest as needed)

For time:
50-40-30-20-10
Double under
Russian Kettlebell Swing 53/35
Push-up
_______________________________________

CrossFit Competitor
3 rounds for total reps:
Toes to Bar
(:30 rest)

8 rounds for time:
500m Row
(1:00 rest)

3 rounds for total reps:
Toes to Bar
(:30 rest)
________________________________________

Weightlifting
Snatch
75% 1×3
80% 2×2
85% 1×1
90% 3×1

Clean Deadlift
4×3 -choose weight-

Back Squat
65% 1×5
70% 1×5
75% 1×5
80% 1×5
85% 1×5

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“A man who removes a mountain begins by carrying away small stones.”
~Chinese Proverb