CrossFit
Rest
_____________
 
Competitor 1&2
Rest or Track
_____________
 
Weightlifting
Block Snatch
75% 4×2
 
Block Clean
75% 4×2
 
Pause Squat
65% 3×3
 
Barbell Rows
4×8 -choose weight-
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“In matters of style, swim with the current; in matters of principle, stand like a rock.”
~Thomas Jefferson
CrossFit
AMRAP 3:00
Rope Climb
(alternate reps with a partner)
 
For load:
Push Press 5-5-5-5-5
(make consistent increases)
 
8 rounds for time:
50m Sprint
(3 person relay)
_________________
 
Competitor 1
Clean
70% 1×3
75% 2×2
80% 3×1
 
Snatch Pull
100% 4×4
 
For load:
Reverse Lunge 4-4-4-4
(make consistent increases)
 
For time:
50 Double unders
5 DBall Over the Shoulder 150/100
40 Double unders
4 DBall Over the Shoulder
30 Double unders
3 DBall Over the Shoulder
20 Double unders
2 DBall Over the Shoulder
10 Double unders
1 DBall Over the Shoulder
_________________
 
Competitor 2
AMRAP 3:00
2 Toes to Bar + 2 CTB Pull-ups + 2 Bar Muscle-ups
(alternate rounds with a partner. rounds unbroken)
 
For load:
Every 1:00 for 6:00
Clean (3-2-2-1-1-1)
(start every min with 20 double unders)
 
For time:
90 Double unders
9 Muscle-ups
9 Dumbbell Cluster 65/45
80 Double-unders
8 Muscle-ups
8 Dumbbell Cluster 65/45
70 Double-unders
7 Muscle-ups
7 Dumbbell Cluster 65/45
 
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
_________________
 
Weightlifting
Power Clean + Jerk
Work up to Heavy (1+2)
-then-
2(1+2) @ 80% of Heavy Set
 
Clean Pull
4×4 -choose weight-
 
Front Squat
75% 4×6
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-
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“The eye is the most refined of our senses, the one which communicates most directly with our mind, our consciousness.”
~Robert Delaunay
CrossFit
3 attempts for cumulative time:
L-Sit
(rest 1:00 between attempts)
 
4 rounds for reps: (tabata style scoring)
:20 DBall Over the Shoulder 150/80
:10 Rest
:20 Push-ups
:10 Rest
:20 Assault Bike for Calories
:10 Rest
:20 Ball Slams 20/14
:10 Rest
________________
 
Competitor 1
Push Press
75% 2×3
80% 3×2
 
Power Clean
70% 1×3
75% 2×2
80% 3×1
 
Bench Press
70% 5×5
 
For time:
100 Bar Dips
(10 kettlebell swings at every break 53/35)
_________________
 
Competitor 2
For load:
Hang Power Clean AK 5-5-5-5-5
(make consistent increases)
 
For load:
Every 1:00 for 6:00
Push Press (3-2-2-1-1-1)
(start every min with 20 double unders. consistent increases)
 
For time:
21-15-9-6-3
Wall Ball Shot 20/14
Box Jumps 30/24
Burpees to a plate
 
“Lactic Ladders”
5 rounds for total Calories:
:10 Row for Calories
:50 Rest
:20 Row for Calories
:40 Rest
:30 Row for Calories
:30 Rest
:40 Row for Calories
:20 Rest
:50 Row for Calories
:10 Rest
__________________
 
Weightlifting
Power Snatch + Drop Snatch
80% 3(2+2)
 
Clean + Power Jerk
80% 3(1+2)
 
Push Press
Find 3RM
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“Humor is the affectionate communication of insight.”
~Leo Rosten
CrossFit
“Daniel”
For time:
50 Pull-ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters
400m Run
50 Pull-ups
_______________
 
Competitor 1
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Back Squat
70% 5×5
 
For load:
Weighted Pull-ups 3-3-3-3-3
(make consistent increases)
 
For time:
10-9-8-7-6-5-4-3-2-1
Wall Ball Shots 20/14
Toes to Bar
________________
 
Competitor 2

3 rounds for total reps:
Strict Handstand Push-ups
(rest :30 between rounds)
 
Snatch
Work to a heavy set of 2
90% of heavy set: 3×1
80% of heavy set: 3×1
70% AMRAP 1:30
 
3 rounds for total reps:
Strict Handstand Push-ups
(rest :30 between rounds)
 
For load:
Back Squat 8-8-8-8
(follow each set with 2 legless rope climbs. consistent increases)
 
3 rounds for total reps:
Strict Handstand Push-ups
(rest :30 between rounds)
________________
 
Weightlifting
Power Snatch + Snatch
Work up to Heavy (2+1)
-then-
2(2+1) @ 80% of Heavy Set
 
Snatch Pull
4×4 -choose weight-
 
Back Squat
75% 4×6
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
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“Self-praise is for losers. Be a winner. Stand for something. Always have class, and be humble.”
~John Madden

7:00a Sprints
8:00a-2:00p Open Gym
8:00a Competitor Training
8:30a Kettlebell (Kiwanis Park)
10:30a Powerlifting
12:00p Weightlifting

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“The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way.”
~Robert Kiyosaki
CrossFit
Skill
Hand Walking
 
For load:
Bench Press 5-5-5-5-5
(make consisten increases)
 
For time:
250m Row
Rest 1:30
250m Row
Rest 1:15
250m Row
Rest 1:00
250m Row
Rest :45
250m Row
Rest :30
250m Row
Rest :15
250m Row
_________________
 
Competitor 1
Power Snatch
70% 2×3
75% 3×2
 
Bench Press
70% 5×5
 
Back Squat
70% 5×5
(follow each set with 1 eccentric russian curl)
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Pull-ups
Even min: Strict Handstand Push-ups
(start every min with 20 double unders)
(choose reps prior to start. unbroken)
__________________
 
Competitor 2
For total reps:
Every 1:00 for 10:00
Odd min: Power Snatch 135/95
Even min: Strict Deficit HSPU 4″/2″
 
For load:
Overhead Squat 5-5-5-5-5
(make consistent increases)
 
For time:
90 Calories on the Assault Bike
45 GHD Sit-ups
15 Rope Climbs
__________________
 
Weightlifting
Rest
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“I like simplicity; I don’t need luxury.”
~Francis Ford Coppola

CrossFit
Rest
_____________

Competitor 1&2
Rest
_____________

Weightlifting
Block Snatch
75% 4×2

Block Clean
75% 4×2

Pause Squat
70% 4×3

Barbell Rows
4×8 -choose weight-

Boxing

“Man arrives as a novice at each age of his life.”
~Nicolas Chamfort
CrossFit
For load:
Every 1:00 for 6:00
Thruster (3-2-2-1-1-1)
(make consistent increases. from rack)
 
10 rounds for time:
100m Sprint
(rest 1:00)
______________
 
Competitor 1
Clean
70% 2×3
75% 3×2
 
Snatch Pull
90% 2×3
100% 3×2
 
For load:
Lunge (front rack) 5-5-5-5-5
(make consistent increases)
 
For time:
9 Snatches 135/95
15 Cleans
21 Jerks
_______________
 
Competitor 2
AMRAP 3:00
Bar Muscle-ups
(alternate with a partner at every break)
 
For load:
Every 1:00 for 6:00
Clean (3-2-2-1-1-1)
(start every 1:00 with 20 Double Unders)
 
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
 
For time:
250m Row
Rest 1:30
250m Row
Rest 1:15
250m Row
Rest 1:00
250m Row
Rest :45
250m Row
Rest :30
250m Row
Rest :15
250m Row
_______________
 
Weightlifting
Power Clean + Clean & Jerk
Work up to Heavy 1+1
-then-
1+1 @ 80% of Heavy Set
 
Clean Pull
4×4 -choose weight-
 
Front Squat
73% 4×6
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-
ProgrammingClinic
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
~Colin Powell
CrossFit
Skill
Rope Climb
 
“Angie”
For time:
100 Pull-ups
100 Push-up
100 Sit-ups
100 Air Squats
_______________
 
Competitor 1
Push Press
70% 4×4
 
Power Clean
70% 2×3
75% 3×2
 
Bench Press
65% 5×5
 
5 rounds for time:
15 Calorie Row
15 Bar Dips
________________
 
Competitor 2
AMRAP 3:00
Strict Handstand Push-ups
(alternate with a partner at every break)
 
For load:
Power Clean & Push Press 5-5-5-5-5
(make consistent increases)
 
For time:
50 Double Unders
40 GHD Sit-ups
30 Thrusters 95/65
20 Toes to Bar
 
3 rounds for total reps:
1:00 DBall Over The Shoulder 150/100
1:00 Rest
1:00 Over The Box Jumps 24/20
1:00 Rest
1:00 Assault Bike for Calories
1:00 Rest
_________________
 
Weightlifting
Power Snatch + Drop Snatch
80% 3x (2+2)
 
Power Clean + Power Jerk
80% 3x (1+2)
 
Push Press
4×3 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
safe_image.php
“I’ve noticed that worrying is like praying for what you don’t want to happen.”
~Robert Downey, Jr.
CrossFit
For load:
Power Snatch 5-5-5-5-5
(make consisten increases)
 
AMRAP 15:00
100yrd Farmers Walk 70/53
(rest while your partner works)
200yrd Shuttle Run
(rest while you partner works)
5 DBall Over The Shoulder 150/80
(alternate exercises with a partner)
_____________________
 
Competitor 1
Snatch
70% 2×3
75% 3×2
 
Back Squat
65% 5×5
 
For load:
Weighted Pull-ups 5-5-5-5-5
 
AMRAP 7:00
7 Toes to Bar
9 Russian Kettlebell Swings 70/53
7 Box Jumps 24/20
______________________
 
Competitor 2
Snatch + Drop Snatch
Work to a heavy set of: 1+1
80% of heavy set: 5×1 Snatch (every :30)
75% of heavy set: 5×1 Snatch (every :20)
70% of heavy set: 5×1 Snatch (every :10)
(rest no more than 2:00 between rounds)
 
For load:
Back Squat 5-5-5-5-5
(1 legless rope climb following each rep. consistent increases)
 
For total reps:
1:00 Ring Muscle-ups
(rest :30)
:45 Ring Muscle-ups
(rest :30)
:30 Ring Muscle-ups
 
For time:
50 Calorie Row
25 Ring Dips
40 Calorie Row
20 Ring Dips
30 Calorie Row
15 Ring Dips
20 Calorie Row
10 Ring Dips
10 Calorie Row
5 Ring Dips
_______________________
 
Weightlifting
Power Snatch + Snatch
Work up to Heavy (2+1)
-then-
3(2+1) @ 80% of Heavy Set
 
Snatch Pull
4×4 -choose weight-
 
Back Squat
73% 4×6
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-
Powerlifting
“There is great force hidden in a gentle command.”
~George Herbert