CrossFit
For load:
Deadlift 3-3-3, 2×3
(rest as needed)

AMRAP 12:00
3 Burpees
6 Box Jumps 24/20
9 Kettlebell Swings 53/35
___________________________________

CrossFit Competitor
Power Snatch
70% 2×3
75% 3×2

Drop Snatch
4×2 -choose weight-

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

For time:
12-9-6
Kettlebell Snatch Right Arm 53/35
Kettlebell Thruster Right Arm
Kettlebell Snatch Left Arm
Kettlebell Thruster Left Arm
____________________________________

Weightlifting
Muscle Snatch
4×4 -choose weight-

3 Position Clean Pull
90% 4×3

Bent Dumbbell Row
10-10-10-10

Russian Curl
3×5

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“Functional strength is the successful application of force along productive lines.”
~Greg Glassman

CrossFit
For load:
Strict Press 2-2-2, 2×2
(rest as needed)

For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(rest while your partner rows)

AMRAP 2:00
Sit-ups
____________________________________

CrossFit Competitor
Power Clean
75% 2×3
80% 3×2

Back Squat
75% 5×5

3 rounds for load:
50ft Overhead Walking Lunge
(rest 1:30 between sets)

Russian Glute-Ham Raise
3×5
_____________________________________

Weightlifting
Push Press
65% 5×5

Snatch Deadlift
5×5 -choose weight-

Back Squat
65% 5×5

AMRAP 2:00
Sit-ups

Murph2014

 

 

 “Doing the best at this moment puts you in the best place for the next moment.”

Memorial Day “Murph”

9:00a – until everyone is done

“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
(wear a vest if you have one)
___________________________________

CrossFit Competitor (off season)
Push Press
75% 2×3
80% 3×2

Bench Press
75% 5×5

For load:
Weighted Pull-up find 1RM

For load:
Barbell Sit-up 9-7-5-3
(rest as needed)

Murph

 

 

 

 

 

 

 

 

12:00p-2:00p Open Gym

 

The Iron Athlete Open Weightlifting Meet

Women
Weigh-in 9:00a-10:00a
Lifting begins at 11:00a

Men
Weigh-in 11:00a-12:00p
Lifting begins at 1:00p

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CrossFit
“The Dark Horse Special”
For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 53/35
60 Sit-up
70 Burpees
___________________________________

CrossFit Competitor (off Season)
Bench Press
75% 5×5

For load:
Weighted Dips 2-2-2-2-2
(rest as needed)

For load:
Bent Dumbbell Row 6-6-6-6-6
(rest as needed)

For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Toes to Bar
(choose reps prior to start.Unbroken)
___________________________________

Weightlifting
Rest

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“Functional strength is the successful application of force along productive lines.”
~Greg Glassman

CrossFit
Rest
_________________________________

CrossFit Competitor
Rest
_________________________________

Weightlifting
Rest
(if you’re not lifting in the meet, Test on Thursday or Friday)

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“Response to stimulus is systemic rather than mechanical.”
~Greg Glassman

CrossFit
For total reps:
Every 1:00 for 10:00
Handstand Push-ups
(start every minute with 1 strict hspu)

5 rounds for time:
5 Deadlifts 275/185
10 Bar Facing Burpees

For time:
150 Double unders
_________________________________________

CrossFit Competitor (off season)
Power Snatch
65% 2×3
70% 3×2

Drop Snatch
4×3 -choose weight-

Snatch Pull
100% 2×3
10kg 2×3

For time:
100 Russian Kettlebell Swings 70/53
(5 Box Jumps at every break 24/20)
__________________________________________

Weightlifting
Rest

This Saturday the 24th, EVCF hosts The Iron Athlete Open Weightlifting Meet.

Women
Weigh-in 9:00a-10:00a
Lift 11:00a

Men
Weigh-in 11:00a-12:00p
Lift 1:00p

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  “Every truth passes through three stages before it is recognized.  In the first it is ridiculed; in the second it is opposed; in the third it is regarded as self-evident.”
~Arthur Schopenhauer

CrossFit
For load:
Weighted Pull-ups 3-3-3, 2×3
(rest as needed)

3 rounds for time:
30 Calorie Row
30 Wall Ball Shots
30 Sit-ups
___________________________________________

CrossFit Competitor (off season)
Power Clean
70% 2×3
75% 3×2

Back Squat
70% 5×5

3 rounds for load:
16 Steps Walking Lunge (front rack)
(rest 2:00 between sets)

For time:
50-40-30-20-10
Double unders (unbroken)
____________________________________________

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

Clean + Jerk
70% 2+1, 1+2
75% 1+1, 1+1
80% 1+1

AdrianConway4

 

 

 

 

 

 

 

 

 

“The secret of success is the consistency to pursue.”
~Harry Banks

CrossFit
For load:
Strict Press 3-3-3, 2×3
(rest as needed)

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
__________________________________

CrossFit Competitor (off season)
Push Press
70% 2×3
75% 3×2

Bench Press
70% 5×5

For load:
Weighted Pull-ups 2-2-2-2-2
(rest as needed)

For load:
Barbell Sit-up 5×5
(rest as needed)

AMRAP 2:00
Push-ups
___________________________________

Weightlifting
Power Clean + Push Press
70% 2+2, 2+2
75% 2+1, 1+1
80% 1+1, 1+1, 1+1

Snatch Pull
100% 2×2
10kg 2×2
_______________________________________

EVCF hosts the Iron Athlete Open this Saturday the 24th

Women
Weigh-in 9:00-10:00a
Lift 11:00a

Men
Weigh-in 11:00a-12:00p
Lift 1:00p

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“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”
~Greg Glassman