7:00a Sprint
8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Kettlebell
10:30a Powerlifting
12:00p Weightlifting
________________

Weightlifting
Pause Snatch + Snatch
Work up to a Heavy (1+1)

Clean + Front Squat + Jerk
Work up to a Heavy (1+2+1)

Back Squat
85% 2×3
90% 3×2

RegTeam2016d

“Life’s most persistent and urgent question is, ‘What are you doing for others?'”
~Martin Luther King, Jr.
CrossFit
For load:
Power Snatch 5-3-3-2-2-2
(make consistent increases)
 
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
 
or
 
“Mary”
AMRAP 20:00
5 Handstand Push-ups
10 Pistols (alt legs)
15 Pull-ups
______________
 
Competitor 1
Bench Press
60% 1×8
70% 1×8
75% 1×8
80% 1×8
 
Back Squat
60% 1×8
70% 1×8
75% 1×8
80% 1×8
 
Clean Pull
90% 1×3
100% 1×3
110% 2×2
 
AMRAP 10:00
1-2-3-4-5-6-7-8-9-10
Handstand Push-up
Toes to Bar
Ring Dip
______________
 
Competitor 2
Power Snatch
70% 1×3
75% 1×3
80% 3×2
 
Clean Pull from deficit
100% 2×3
+10kg 3×2
 
For load:
1.5 Press 2-2-2-2
*Follow each set with 7 Weighted Toes to Bar
(add 10lbs/5lbs each set. controlled tempo)
 
For total distance:
20yrd Sled Push
(start with 45lbs, add 45lbs each push. no rest between attempts)
(continue until you are unable to go 20yrds without stopping)
________________
Weightlifting
Rest
12439036_10104534247333892_2820809077720261324_n
“It is a rough road that leads to the heights of greatness.”
~Lucius Annaeus Seneca

CrossFit
Rest
__________

Competitor 1&2
Rest
__________

Weightlifting
Push Press + Power Jerk + Split Jerk
Work up to a Heavy (2+1+1)
-then-
3(2+1+1) @ 90% of Heavy Set

Block Clean (AK)
3×2 -choose weight-

Back Squat
80% 4×2

Barbell Row
4×8 -choose weight-

12768243_10153869878857357_5390055448613064108_o

“Mechanization best serves mediocrity.”
~Frank Lloyd Wright
CrossFit
For load:
Thrusters 5-3-3-2-2-2
(make consistent increases)
 
AMRAP 7:00
1 Rope Climb
7 Handstand Push-ups
(alternate rounds with a partner)
 
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
________________
 
Competitor 1
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 5×1
 
Snatch Pull
100% 4×3
 
Front Squat
65% 1×5
70% 1×5
75% 1×3
80% 1×3
 
AMRAP 7:00
7 Box Jumps
7 Wall Ball Shots 20/14
7 Kettlebell Swings 53/35
_________________
 
Competitor 2
Clean from blocks (BK)
75% 1.2.1
80% 2.1.2
85% 1.2.1
 
For load:
Bench Press 7×5
*Follow each set with a Legless Rope Climb
(all sets are at the same weight)
 
For load & reps:
Every 1:00 for 10:00
Odd min: 2 Weighted Pull-ups
Even min: Strict Handstand Push-ups
(add 10lbs/5lbs each set. unbroken)
 
Back Squat
20RM
_________________
 
Weightlifting
Hang Clean (BK) + Clean
4(1+1) -choose weight-
 
Block Clean Pull
4×3 -choose weight-
 
Front Squat
77% 1×4
81% 1×4
85% 1×4
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
255db60e0fa96c899bcb59d7922cfee3
“Everyone has a plan ’till they get punched in the mouth.”
~Mike Tyson
CrossFit
For load:
Power Clean 5-3-3-2-2-2
(make consistent increases)
 
AMRAP 10:00
40yrd Walking Lunge
80yrd Farmers Walk 70/53
160yrd Shuttle Run
 
For time:
250m Row
(rest 3:00)
250m Row
______________
 
Competitor 1
Push Press
65% 1×5
70% 1×5
75% 1×3
80% 1×3
 
Power Clean
70% 2×3
80% 3×2
 
Bench Press
60% 1×8
65% 1×8
70% 1×5
75% 1×5
80% 1×5
 
For total reps:
Every 1:00 for 12:00
Odd min: Strict Pull-ups
Even min: Strict Handstand Push-ups
(start every min with 20 DU. Choose reps prior. unbroken)
______________
 
Competitor 2
Drill
Jerk in split 3-2-2-1-1-1
(load is not the priority)
 
For time:
10-20-30-40-50
Double unders (unbroken)
 
For load:
Every 1:00 for 10:00
1 Pause Jerk (:02)
(add 10lbs/5lbs each set)
 
For time:
50-40-30-20-10
Double unders (unbroken)
 
Power Clean
3 Waves:
75% 1×2
80% 1×2
85% 1×1
90% 1×1
(rest as needed)
_______________
 
Weightlifting
Hang Power Snatch (BK) + Snatch
4(1+1) -choose weight-
 
Pause Jerk + Jerk
Work up to Heavy 1+1
-then-
2(1+1) @ 90% of Heavy Set
 
Press
3×5 -choose weight-
 
Barbell Situps
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
IAprogrammingClinic
“Growth itself contains the germ of happiness. “
~Pearl S. Buck
CrossFit
Skill
Hand Walking
 
10 rounds for time:
3 Ring Dips
5 Strict Press 95/65
7 Pull-ups
 
AMRAP 1:00
Assault Bike for Calories
_____________
 
Competitor 1
Snatch Push Press + Overhead Squat
4(4+1) -choose weight-
 
Snatch
70% 1×3
75% 2×2
80% 5×1
 
Back Squat
60% 1×8
65% 1×8
70% 1×5
75% 1×5
80% 1×5
 
3 rounds for time:
21 Double Unders (unbroken)
14 Pistols (alt legs)
7 DBall Over the Shoulder 150/100
______________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Muscle Snatch
(add 10lbs/5lbs each set)
 
Snatch
70% 2.1.2
75% 1.2.1
80% 2.1.2
 
Front Squat
70% 1×3
75% 1×3
80% 3×2
 
10 rounds for time:
3 Bar Muscle-ups
5 Strict Handstand Push-ups
7 GHD Sit-ups
9 Calories on The Assault Bike
_____________
 
Weightlifting
Block Snatch
85% 4×2
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
77% 1×4
81% 1×4
85% 1×4
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-
ProgramClinic
The roots of education are bitter, but the fruit is sweet.
~Aristotle

9:00a-4:00p Iron Athlete Programming Clinic

 

ProgrammingClinic

7:00a Sprints
8:00a Weightlifting Competitors
8:00a CrossFit Competitors
10:30a Kettlebell
10:30a Powerlifters
12:00p Weightlifting
_______________
 
Weightlifting
3-Position Snatch
Work up to a Heavy Set of: 1+1+1
(Positions – Hip, Knee, Floor)
 
3-Position Clean
Work up to a Heavy Set of: 1+1+1
(Positions – Hip, Knee, Floor)
 
Back Squat
80% 2×4
85% 1×4+10712253_10203969030358800_1669770612_o


“If you even dream of beating me you’d better wake up and apologize.”
~Muhammad Ali
CrossFit
For load:
Power Snatch 5-5-3-3-3
(make consistent increases)
 
“The Chief”
5 rounds:
AMRAP 3:00
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
(rest 1:00 between AMRAPs)
_______________
 
Competitor 1
Bench Press
60% 1×8
65% 1×8
70% 1×8
75% 1×8
 
Back Squat
60% 1×8
65% 1×8
70% 1×8
75% 1×8
 
Clean Pull
90% 2×3
100% 3×2
 
For time:
1:00 L-Sit Hold
45′ Hand Walk
30 Handstand Push-ups
45′ Hand Walk
1:00 L-Sit Hold
________________
 
Competitor 2
Power Snatch
70% 1×3
75% 2×2
80% 5×1
 
Clean Pull from deficit
100% 4×3
 
For load:
1.5 Press 3-3-2-2-2
*Follow each set with 5 Weighted T2B
(add 10lbs/5lbs each set. controlled tempo)
 
Back Squat
20RM
________________
 
Weightlifting
Rest
IronKidz1 IronTeenz
2016 Iron Kidz & Iron Teenz!
CrossFit
Rest
__________
 
Competitor 1&2
Rest
__________
 
Weightlifting
Push Press + Power Jerk + Split Jerk
80% 4(2+1+1)
 
Pause Snatch Pull
85% 4×3
 
Back Squat
80% 4×2


Cryo1