Holiday Schedule
8:00a-11:00a Open Gym
4:00p-6:00p Open Gym
____________

Weightlifting
Deficit Clean
75% 4×3
80% 2×2

Block Clean Pull
100% 4×4

Back Squat
4×4 -choose weight-

AMRAP 1:30
Abmat Situps

Face Pulls
4×10 -choose weight-

 

CrossFit
For load:
Every 1:00 for 10:00
1 Deadlift
(make consistent increases)

5 rounds for total reps:
Bench Press at (bwt/.66 bwt)
Pull-ups
(rest 3:00 between rounds)
_______________

Competitor 1&2
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Push Press
(add 10lbs/5lbs each set)

AMRAP 3:00
Shoulder to Overhead at 80% of top weight in EMOM

Deadlift
Work to a Heavy Triple (touch & go)
90% of Heavy Triple for 2×2 (touch & go)
80% of Heavy Triple for 2×3 (touch & go)

For time:
Accumulate 3:00 Handstand Hold
100 Air Squats
50m Hand Walk (three lengths of the rig)
100 Air Squats
30 Handstand Push-ups
_________________

Weightlifting
Snatch Pull + Power Snatch
80% 2×3

Power Clean & Power Jerk
80% 2×3

Press
60% 1×5
68% 1×5
77% 1×5+ (amrap)

Barbell Situps
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

11209558_10207952420999481_4522750360566143090_n“No pressure, no diamonds”
~Unknown

CrossFit
For load:

Snatch 3-2-2-1-1-1
(make consistent increases. movement priority)

For time:
15 Handstand Push-ups
30 Toes to Bar
15 Handstand Push-ups

3 rounds for time:
15 Burpees to a 6″ reach
1 Rope Climb
9 Thrusters 95/65

1 Rope Climb
________________

Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)

AMRAP 3:00
Snatch at 80% of top weight in EMOM

Back Squat
Work to a Heavy Triple
90% of Heavy Triple for 2×2
80% of Heavy Triple for 2×3

5 rounds for total reps:
Ring Muscle-ups (unbroken)
(rest 1:00 between rounds)
_________________

Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)

AMRAP 3:00
Snatch at 80% of top weight in EMOM

Back Squat
Work to a Heavy Triple
90% of Heavy Triple for 2×2
80% of Heavy Triple for 2×3

5 rounds for total reps:
AMRAP 3:00
350m Row
Ring Muscle-ups
(rest 3:00 between rounds)
__________________

Weightlifting
Slow Pull + Snatch + Drop Snatch
80% 5x (1+1+1)

Deficit Snatch Pull
100% 4×4

Front Squat
80% 3×2
85% 3×3

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

GHD Situps
4×10 -choose weight-

12079044_10207144593027522_4989386215606599149_n

7:00a EVCF Competitors Meeting
8:00a Sprints at Corona del Sol

USAPL Fall Classic
Saturday, November 21st: Women up to 63kg/Men up to 93kg
6:30a-7:00a Check-in
7:00a-8:30a Weigh-in
8:30a-8:45a Rules Briefing
9:00a Lifting Begins

Sunday, November 22nd: Women 72kg and up/Men 105kg and up
7:30a-8:00a Check-in
8:00a- 9:30a Weigh-ins
9:30a-9:45a Rules Briefing
10:00a Lifting Begins

Link to USAPL Website

CrossFit
For load:
Bench Press 8-6-4-2
(make consistent increases)

AMRAP 20:00
7 Power Cleans (135/95)
7 Box Jumps (24/20)
100m Run
7 Burpees
100m Run
(alternate rounds with a partner)
________________

Competitor 1
Clean
72% 2×2
2 Waves
77% 1×1
82% 1×1
87% 1×1

Front Squat
75% 2×3
85% 3×2

AMRAP 9:00
21 Calorie Row
14 Handstand Push-ups
7 Power Cleans 155/105
________________

Competitor 2
Clean
72% 1×2
77% 1×2
2 Waves
82% 1×1
87% 1×1
92% 1×1

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

For time:
3-5-3-7-3-5-3
Power Clean 185/125
Deficit Handstand Push-ups 6″/4″
(alternate rounds with a partner)

3 rounds for total reps + calories
1:00 Assault Bike for Calories
1:00 Rest
1:00 Burpees to a 6″ reach
1:00 Rest 
1:00 Row for Calories
1:00 Rest

________________

Weightlifting
Snatch
80% 3×2

Power Clean + Jerk
80% 2+1, 2+1, 2+1

Back Squat
Test 1RM

12191050_10208114777446167_2546505784563390731_n

CrossFit
Rest
_____________

Competitor 1&2
Rest
_____________

Weightlifting
2-position Pause Snatch
4×2 -choose weight-
(pause at knee and hip)

Push Press
80% 2×3
85% 3×2

Pause Squat
70% 4×3

Barbell Rows
4×8 -choose weight-

IMG_4509

CrossFit
AMRAP 20:00
:30 Handstand Hold
:30 Squat Hold
:30 L-sit Hold
:30 Chin Over Bar Hold
_________________

Competitor 1
Barbell Cycling
Every 2:00 for 6:00
10 Power Snatches (touch & go)
(add 10lbs/5lbs each set)

Pause Clean Pull (BK)
90% 2×3
100% 3×2

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

For total time:
On a running clock
0:00-3:00 – 50 Burpees
3:00-6:00 – 30 Chest to Bar Pull-ups
6:00-9:00 – 500m Row
9:00-12:00 – 30 Chest to Bar Pull-ups
12:00-15:00 – 50 Burpees
(rest with remaining time in each interval)
__________________

Competitor 2
Barbell Cycling
Every 2:00 for 6:00
10 Power Snatches (touch & go)
(add 10lbs/5lbs each set)

Pause Clean Pull (BK)
90% 2×3
100% 3×2

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

For total time:
On a running clock
0:00-3:00 – 50 Burpees
3:00-6:00 – 15 Ring Muscle-ups
6:00-9:00 – 500m Row
9:00-12:00 – 15 Ring Muscle-ups
12:00-15:00 – 50 Burpees
(rest with remaining time in each interval)
___________________

Weightlifting
Block Clean
75% 4×3
80% 2×2

Block Clean Pull
100% 4×4

Back Squat
80% 3×2

AMRAP 1:30
Abmat Situps

Face Pulls
4×10 -choose weight-

12065838_10205374097219897_6810402931380218719_n

CrossFit
For load:
Deadlift 3-3-3
(make consistent increases)

For total reps:
Every 1:00 for 10:00
Handstand Push-ups
(choose reps prior to start. unbroken)

For time with a partner:
30 DBall Over the Shoulder 150/80
60 Burpees
90 Russian Kettlebell Swings 70/44
(one person works at a time. share work anyhow)
________________

Competitor 1
Barbell Cycling
Every 2:00 for 6:00
10 Push Presses (touch & go)
(add 10lbs/5lbs each set)

For load:
Every 1:00 for 10:00
1 Power Clean + 1 Clean (from blocks)
(add 10lbs/5lbs every set)

AMRAP 5:00
45′ Hand Walk
(alternate attempts with a partner)

3 rounds for time:
500m Row
(alternate rounds with a partner)
__________________

Competitor 2
Barbell Cycling
Every 2:00 for 6:00
10 Push Presses (touch & go)
(add 10lbs/5lbs each set)

For load:
Every 1:00 for 10:00
1 Power Clean + 1 Clean (from blocks)
(add 10lbs/5lbs every set)

AMRAP 5:00
45′ Hand Walk
(alternate lengths with a partner)

3 rounds:
500m Row (2k Pace)
(rest 2:00 between rounds)

~rest 5:00~

3 rounds for time:
500m Row
(alternate rounds with a partner)
___________________

Weightlifting
Power Snatch
80% 2×3

Power Clean
80% 2×3

Press
Test 1RM

Barbell Situps
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

11950819_10208131160380778_1477922083_n

CrossFit
Skill
Every 1:00 for 10:00
1 Power Snatch
(make consistent increases. movement priority)

“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
_________________

Competitor 1
Barbell Cycling
Every 2:00 for 6:00
10 Power Snatches (touch & go)
(add 10lbs/5lbs each set)

Snatch
72% 2×2
2 Waves
77% 1×1
82% 1×1
87% 1×1

Back Squat
75% 2×3
85% 3×2

For time:
21 Pull-ups
3 Rope Climbs
14 CTB Pull-ups
2 Rope Climbs
7 Bar Muscle-ups
1 Rope Climb
__________________

Competitor 2
Barbell Cycling
Every 2:00 for 6:00
10 Power Snatches (touch & go)
(add 10lbs/5lbs each set)

Snatch
72% 1×2
77% 1×2
2 Waves
82% 1×1
87% 1×1
92% 1×1

For time:
50 Pull-ups
3 Rope Climbs
30 CTB Pull-ups
2 Rope Climbs
10 Bar Muscle-usp
1 Rope Climb

3 rounds for time:
400m Run
8 Back Squats 225/155
(alternate rounds with a partner)
___________________

Weightlifting
Muscle Snatch
5×2 -choose weight-

Block Snatch Pull
100% 4×4

Front Squat
80% 4×2

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

GHD Situps
4×10 -choose weight-

12189614_10207067079489732_7687665818864199603_n

7:00a-9:00a Competitors/Kettlebell/Open Gym
8:00a-9:00a Sprints
________________

The Iron Athlete November Open Weightlifting Meet
9:00a-10:00a Women Weigh-in
11:00a Women Lift
12:00p-1:00p Men Weigh-in
2:00p Men Lift
________________

Competitor
For load:
Every 1:00 for 10:00
1 Weighted Chin-up
(add 10lbs/5lbs each set)

AMRAP 7:00
1 Legless Rope Climb
2 Burpees
3 Strict Handstand Push-ups
(alternate rounds with a partner)

6 rounds for time:
200m Run
25′ Hand Walk
(alternate rounds with a partner)

For time:
21 Deadlifts 275/185
15 Bar Facing Burpees
9 Ring Muscle-ups

11224814_10205346212671118_8362308433697013117_n