CrossFit Competitor (off season)
Back Squat
75% 1×3
80% 2×2
85% 1×1
90% 3×1

For time:
15-12-9-6-3
Thruster 75/55
Pull-ups
________________________________________

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

Clean + Jerk
75% 1+2, 1+2
80% 1+2
85% 1+2
90% 1+1, 1+1, 1+1

Front Squat
75% 1×2
80% 2×2
85% 1.2.1.2.1

AngelaF

“Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you.”

CrossFit
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
________________________________________

CrossFit Competitor (off season)
Bench Press
75% 1×3
80% 2×2
85% 1×1
90% 3×1

4 rounds for total reps:
Strict Bar Dips (:07 down/:07 up)
(rest 1:30)

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

For time:
20 Handstand Push-ups
30 Toes to Bar
20 Handstand Push-ups
_________________________________________

Weightlifting
Rest

10348624_10202150618754950_6139766192171813767_n

“All animals are equal, but some animals are more equal than others.”
~George Orwell, Animal Farm

CrossFit
Rest
__________________________________

CrossFit Competitor (off season)
Rest
__________________________________

Weightlifting
Hang Power Snatch (above knee)
2×3 -choose weight-
3×2 -choose weight-

Clean Deadlift
2×3 -choose weight-
3×2 -choose weight-

Stop Squat
2×3 -choose weight-
3×2 -choose weight-

AMRAP 1:30
Weighted Sit-ups 25lbs

10422376_10203274650320638_5253523771822416932_n

CrossFit
3 rounds for total reps:
Bar Dips
(rest 1:00)

“The Ghost”
6 rounds for total reps:
1:00 Rowing for Calories
1:00 Burpees
1:00 Double Unders
1:00 Rest
___________________________________________

CrossFit Competitor (off season)
Power Snatch
75% 2×3
80% 3×2

Snatch High Pull
4×3 -choose weight-

For time:
15-12-9-6-3
Pull-ups
Kettlebell Swing 70/44
Ball Slam 20/14

AMRAP 1:30
Weighted Sit-up 25lbs
____________________________________________

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

Push Press
75% 1×3
80% 2×2
85% 1×1
90% 3×1

Snatch Pull
100% 2×3

+10kg 3×2

Weighted Pull-up
5-5-5-5-5

10373743_10100699862736538_3724092920419715448_n

“The main ingredient of stardom is the rest of the team.
~John Wooden

 

 

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

4 rounds for time:
400m Run
50 Air Squats
_______________________________

CrossFit Competitor (off season)
Power Clean
75% 1×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1

Back Squat
75% 1×3
80% 3×2
85% 3×1

For time:
15-12-19-6-3
Walking Lunge (steps each leg)
Box Jumps 24/20

Russian Curls
3×3 (:05 Eccentric)
________________________________

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

Drop Snatch
4×2 -choose weight-

Clean Pull
100% 2×3
10kg 3×2

Russian Curl
3×3 (:05 eccentric)

MarieSam050314

 

 

 

 

 

 

 

 

 

“A successful team is a group of many hands and one mind.”
~Bill Bethel

CrossFit
For load:
Bench Press 5-5-5, 2×5
(rest as needed)

10 rounds for time:
5 Pull-ups
7 Kettlebell Swings 53/35
9 Burpees
___________________________________________

CrossFit Competitor
Push Press
75% 1×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1

Bench Press
75% 1×3
80% 3×2
85% 3×1

For time:
50 Strict Pull-ups

For time:
15-12-9-6-3
GHD Sit-ups
Toes to Bar
____________________________________________

Weightlifting
Power Clean + Clean
75% 2+1
80% 2+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1

Snatch High Pull
4×2 -choose weight-

Back Squat
75% 2×3
80% 3×2

Barbell Sit-up
5×5

10302637_10203274623439966_2990204724724904955_n

 

Life is 10% what happens to me and 90% how I react to it.”
~Charles R. Swindoll

 

9:00-5:00 Mobility Clinic

CrossFit Competitor (off season)
Back Squat
75% 1×3
80% 2×2
85% 3×1

For load:
One Leg Romanian Deadlift 7-7-7
(dumbbells in each hand)

5 rounds for total reps
Thruster bwt/.66 bwt
Strict Pull-ups
(rest 2:00)
________________________________________

Weightlifting
Snatch
70% 1×2
75% 2×2
80% 1×1
85% 3×1

Clean + Jerk
75% 1+2, 1+2
80% 1+2
85% 1+1, 1+1, 1+1

Clean Deadlift
4×2 -choose weight-

Front Squat
75% 2×3
80% 3×2

10352042_10202150764318589_5882090062302387233_n

 

 

 

 

 

 

 

 

 

CrossFit
For load:
Find your Deadlift 1RM

5 rounds for total reps:
Thruster .66 bwt/.5 bwt
Pull-ups
(rest 3:00)
__________________________________________

CrossFit Competitor (off season)
Bench Press
75% 1×3
80% 2×2
85% 3×1

5 rounds for total reps:
Strict Bar Dips (:05 down/:05 up)
(rest 1:30)

For load:
Bent Barbell Row 8-8-8-8
(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

1468503_10201439805465062_1954198060_n

 

 

 

 

 

 

CrossFit
Rest
_______________________________

CrossFit Competitor
Rest
_______________________________

Weightlifting
Hang Clean
75% 2×3
80% 3×2

3 Position Snatch Pull
100% 4×2

Stop Squat
3×3 -choose weight-

Medicine Ball Sit-ups
3×15 -choose weight-

1379319_10201560055535935_1497116879_n