CrossFit
Rest
________

Competitor 1&2
Rest
________

Weightlifting
Muscle Snatch + Snatch
3(2+1) -choose weight-

Power Clean + Jerk
75% 4(1+2)

Pause Squat
65% 4×3

Barbell Row
4×8 -choose weight-

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“The greatest test of courage on earth is to bear defeat without losing heart.”
~Robert Green Ingersoll

 

CrossFit
“Lynne”
5 rounds for reps:
Bench Press at Bodyweight
Pull-ups
(rest 3:00 between rounds)
_____________
 
Competitor 1
Clean
Test 1RM
 
For time:
21-15-9
Thrusters 95/65
Deadlift 225/155
 
For time:
60 Calorie Row
30 GHD Sit-ups
40 Calorie Row
20 GHD Sit-ups
20 Calorie Row
10 GHD Sit-ups
_____________
 
Competitor 2
5 rounds for load:
1 Power Clean + 1 Hang Clean + 1 Thruster
(make consistent increases )
 
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
 
For time:
50 Weighted Sit-ups 25lbs
40 GHD Sit-ups
30 Toes to Bar
 
8 rounds for time:
1 Mile Assault Bike
(alternate with a partner)
_____________
 
Weightlifting
Clean + Jerk
75% 3(1+1)
80% 2(1+1)
 
Clean Pull
3×3 -choose weight-
 
Back Squat
85% 3×2
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
RegTeam2016
“It always seems impossible until its done.”
~Nelson Mandela
CrossFit
With a partner for time:
100m Partner Carry
100 Air Squats
200m DBall Carry 150/100
100 Air Squats
400m Burden Run (log)
100 Air Squats
800m Run
(share work anyhow. one person works at a time)
________________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Clean & 2 Push Press
(make consistent increases)
 
For time:
1-3-1-5-1-3-1
Bar Muscle-ups
(alternate sets with a partner)
 
For total reps:
1:00 Handstand Push-ups
1:00 Rest
:45 Handstand Push-ups
1:00 Rest
:30 Handstand Push-ups
 
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
___________________
 
Competitor 2
Bench Press
3 Waves
65% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×2
(start a set every 2:00)
 
7 rounds for time: (Cap 10)
1 Strict Ring Muscle-up + 2 Ring Muscle-up + 3 Ring Dips
(each round unbroken)
 
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
 
5 rounds for time:
100m Sled Push (no weight)
50 Double unders
___________________
 
Weightlifting
Power Snatch + Drop Snatch
75% 4(2+1)
 
Power Clean + Push Press
75% 4(2+1)
 
Press
3×5 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.”
~Winston Churchill
CrossFit
For load:
Push Press 5-5-5-5-5
(make consistent increases)
 
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
_______________
 
Competitor 1
Snatch
Test 1RM
 
Bench Press
Test 1RM
 
Back Squat
Test 1RM
 
For time:
2k Row
_______________
 
Competitor 2
Snatch
Test 1RM
 
Power Clean & Push Press
Test 1RM
 
Back Squat
Test 1RM
 
For time:
2k Row
_______________
 
Weightlifting
Block Snatch
75% 3×2
80% 4×1
 
Snatch Pull
3×3 -choose weight-
 
Front Squat
80% 4×3
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
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“Better three hours too soon than a minute too late.”

~William Shakespeare

7:00a Sprints
8:00a Weightlifting Competitors
10:30a Kettlebell
10:30a Powerlifting
12:00p Weightlifting 
12:00p Strongman
___________

Weightlifting
Friendship Cup Weightlifting Competition at CrossFit Full Strength

If not competing:
Test
Snatch 1RM

Test
Clean & Jerk  1RM

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“Mystery creates wonder and wonder is the basis of man’s desire to understand.”
~Neil Armstrong
CrossFit
Skill
Bar MUscle-ups
 
L-Sit
Accumulate 2:00
 
With a partner for time:
20 DBall Over the Shoulder 150/80
40 Calories on The Assault Bike
60 Deadlifts 225/155
80 Burpees to a Plate
100 Double unders
(one person works at a time)
________________

Competitor 1
5 rounds for load:
1 Power Snatch + 1 Hang Snatch (AK) + 1 Drop Snatch
(make consistent increases)
 
Back Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
 
Bench Press
60% 1×5
65% 1×5
70% 1×5
75% 1×5
 
5 rounds for time:
15 Calorie Assault Bike
10 Butterfly Pull-ups
(rest 1:00)
________________

Competitor 2
5 rounds for load:
1 Power Snatch + 1 Hang Snatch (AK) + 1 Drop Snatch
(make consistent increases)
 
Back Squat
70% 2×3
75% 3×2
 
Bench Press
2 Waves
65% 1×5
70% 1×5
75% 1×5
80% 1×5
(rest as needed)
 
For time:
9 Bar Muscle-ups
21 Push Jerks 115/85
7 Bar Muscle-ups
15 Push Jerks
5 Bar Muscle-ups
9 Push Jerks
__________________
 
Weightlifting
Snatch
Test 1RM
 
Clean & Jerk
Test 1RM
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“Fear not for the future, weep not for the past.”
~Percy Bysshe Shelley

CrossFit
Rest
___________

Competitor 1&2
Rest
___________

Weightlifting
(If you’re testing Friday, take a rest day today)

Snatch
70% 4×1

Clean + Jerk
70% 4(1+1)

Back Squat
70% 4×2

Barbell Row
4×8 -choose weight-

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“Keep your face always toward the sunshine – and shadows will fall behind you.”
~Walt Whitman
CrossFit
For load:
Dumbbell Bench Press 10-8-6-6-6
(make consistent increases)
 
For time:
40 Wall Balls
30 Pullups
20 HSPU
30 Wall Balls
20 Pullups
10 HSPU
20 Wall Balls
10 Pullups
5 HSPU
________________
 
Competitor 1
Clean
70% 2×2
80% 2×1
85% 1×1
90% 3×1
95% 1×1 (only do this set if you hit 3 good reps at 90%)
 
3 rounds for time:
10 Deadlifts 225/155
50 Double unders
 
For time:
9 Thrusters 135/95
12 Thrusters 115/85
15 Thrusters 95/65
18 Thrusters 75/55
_________________
 
Competitor 2
Clean
70% 2×2
80% 2×1
85% 1×1
90% 3×1
95% 1×1 (only do this set if you hit 3 good reps at 90%)
 
Every :30 for 10:00
1 Deadlift at 70%
(positions and speed are priorities)
 
3 rounds for total reps + calories:
1:00 Assault Bike
1:00 Russian Kettlbell Swings 70/53
1:00 Wall Ball Shots 30/20
1:00 Rest
________________
 
Weightlifting
Snatch
80% 3×1
 
Clean + Jerk
75% 3(1+1)
 
Front Squat
75% 4×3
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
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“Pleasure in the job puts perfection in the work.”
~Aristotle
 
CrossFit
For time:
1000m Assault Bike
50 Sit-ups
1000m Run
50 Sit-ups
1000m Row
50 Sit-ups
100 Double unders
______________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Hang Power Cleans (AK)+ 1 Power Jerk
(make consistent increases)
 
Bench Press
60% 1×5
65% 1×5
70% 1×5
75% 1×5
 
AMRAP 3:00
1 Strict Handstand Push-up
(alternate with a partner every set)
 
AMRAP 10:00
7 Burpee Ring Muscle-ups
14 Burpee Box Jump Overs (24/20)
21 Burpee Pull-ups
_______________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Hang Power Cleans (AK) + 1 Power Jerk
(make consistent increases)
 
Bench Press
3 Waves
65% 1×3
70% 1×3
75% 1×3
80% 1×3
(start a set every 2:00)
 
For Time:
30 burpee ring muscle ups
30 burpee box jump over (24/20)
30 burpee pull up
 
Independent Session
20-40min Sustained Work at 70% MHR
________________
 
Weightlifting
Power Snatch
80% 4×1
 
Power Clean
80% 4×1
 
Snatch Pull
100% 4×3
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“We cannot live only for ourselves. A thousand fibers connect us with our fellow men.”
~Herman Melville
CrossFit
For load:
Thruster 5-4-3-2-1
(make consistent increases. from rack)
 
“Power Elizabeth”
For time:
21-15-9
Power Cleans 135/95
Ring Dips
________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(make consistent increases)
 
5 rounds for load:
Pause Snatch (:03 AK)
(make consistent increases)
 
Back Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
 
3 rounds for time:
15 GHD Sit-ups
1 Mile Assault Bike
15 Toes to Bar
__________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(make consistent increases)
 
5 rounds for load:
Pause Snatch (:03 AK)
(make consistent increases)
 
Back Squat
60% 1×5
70% 1×3
80% 1×2
90% 3×1
95% 1×1 (only do this set if you hit 3 good reps at 90%)
 
For time:
700m Row
7 Rope Climbs
500m Row
5 Rope Climbs
300m Row
3 Rope Climbs
__________________
 
Weightlifting
Snatch
85% 3×1
 
Clean + Jerk
80% 3(1+1)
 
Back Squat
85% 4×2
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
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“What’s coming will come and we’ll just have to meet it when it does.”
~J. K. Rowling